Full salad with chenna (1 piece)

Reduce the portion of chenna slightly and increase non-starchy salad vegetables such as leafy greens, cucumber, tomato, bell pepper, and broccoli.

Choose plain, unsweetened chenna and avoid sweet chutneys, honey-based dressings, croutons, or dried fruit in the salad.

Add a small serving of fiber-rich foods such as chia seeds, flaxseed, or chickpeas to slow digestion; keep chickpeas to a modest portion.

Use a dressing of lemon juice or vinegar with olive oil, herbs, salt, and pepper instead of bottled sweet dressings.

Eat the salad slowly, beginning with the vegetables and chenna before any carbohydrate-containing side dishes.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.