Salad with broccoli, carrot, tomato, zucchini, spinach, soya (1 grams)

Keep carrot portions modest and emphasize higher-fiber vegetables such as spinach, broccoli, zucchini, and tomato.

Add a protein source such as tofu, tempeh, edamame, eggs, fish, or plain Greek yogurt to slow digestion.

Include a small serving of healthy fat, such as avocado, olives, walnuts, almonds, chia seeds, or olive-oil dressing.

Use a vinegar- or lemon-based dressing without added sugar; avoid sweet dressings, croutons, dried fruit, and sugary sauces.

Eat the salad slowly and consider having protein and non-starchy vegetables first, especially if it is part of a larger meal.

Take a gentle 10–20 minute walk after eating and use your own glucose readings to identify the portions and ingredients that work best for you.