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Nutrition HIGH IMPACT

Fill half your plate with non-starchy vegetables at lunch and dinner, 6 days a week.

Type 2 diabetes High blood pressure
Challenging 8 studies 13 resources
✦Caspia suggestion — start smaller
“Add one extra serving of vegetables to dinner only, 4 nights this week.” Build from there once it feels routine.
Manage this suggestion
✓  I already do this
⟳  Not right now
⊘  I'm not focused on nutrition right now
Resources · 13
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Half-Plate, 7-day kickstart
Program · ~10 min/day
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⌂
Plant-forward cooking circle
Community · meets weekly, free
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Grocery list & swaps guide
Guide · 4-min read
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Why we suggest this
Higher vegetable intake is linked to better blood-sugar control and lower blood pressure. Crowding out refined carbs is often the highest-yield change for both conditions.
META-ANALYSIS Plant-forward eating patterns & HbA1c reduction — PubMed ↗
RCT Increased vegetable intake & blood-pressure response — PubMed ↗
COHORT Dietary patterns & long-term cardiometabolic risk — PubMed ↗
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These are suggestions to explore — not a prescription. Bring your plan to your next visit so your clinician can help you prioritize.