Big Spicy Chicken Wrap (McDonald's) (1 Serving)

Choose a smaller portion or eat half the wrap and save the rest for later to reduce the carbohydrate load at one time.

Ask for a whole-grain or high-fibre wrap, if available, and avoid adding fries, chips, or a sugary drink.

Add non-starchy vegetables such as lettuce, tomato, cucumber, peppers, or a side salad; choose a vinegar- or olive-oil-based dressing rather than a sweet sauce.

Request less sweet chilli sauce, barbecue sauce, or other sugary condiments; use hot sauce, mustard, or a small amount of mayonnaise instead.

Pair the meal with water or unsweetened tea, and skip regular soda, juice, and sweetened coffee drinks.

Take a 10–20 minute easy walk after eating, if it is safe and appropriate for you.