Take a 10-min walk after breakfast
14 meals this week spiked over +40 mg/dL. Largest: +76 after Oats & banana on Tue.
👉 Set a reminder 15 min after meals
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Eat protein & fat first at breakfast, carbs last
Average breakfast rise is +59 mg/dL — your biggest meal response.
👉 Try eggs or yoghurt before the oats
Have an earlier, lighter dinner
Fasting glucose averages 107 mg/dL — slightly elevated.
👉 Finish dinner by 19:00
Add a small protein snack before bed
6 night-time readings below 70 mg/dL this week.
👉 Try cottage cheese or a handful of nuts
Check lunch carbs, add fibre
A recurring dip around 15:00–16:00 follows your lunch peak.
👉 Swap half the pasta for legumes or greens