Chicken Burger with Condiments and Vegetables on Bun (1 Hamburger)

Replace the regular bun with a lettuce wrap, or use a smaller whole-grain bun with at least 3 g of fiber per serving.

Choose a grilled chicken patty rather than breaded or crispy chicken, and avoid sweet glazes.

Use unsweetened condiments such as mustard, vinegar-based hot sauce, or a small amount of mayonnaise; limit ketchup, barbecue sauce, and sweet relish.

Add extra non-starchy vegetables such as lettuce, tomato, onion, pickles, cabbage slaw without sugar, or avocado.

Skip fries and sugary drinks; choose water, sparkling water, or an unsweetened beverage instead.

Take a 10–20 minute easy walk soon after eating, if appropriate for your health and mobility.