Chicken or Turkey Garden Salad (Chicken and/or Turkey, Other Vegetables Excluding Tomato and Carrots) (1 Cup)

Choose grilled, roasted, or baked chicken or turkey without breading, sweet glazes, or sugary marinades.

Use a dressing based on olive oil, vinegar, lemon juice, herbs, or plain Greek yogurt; avoid sweet dressings such as honey mustard, raspberry vinaigrette, or teriyaki-style sauces.

Increase low-starch vegetables such as leafy greens, cucumber, bell peppers, broccoli, cauliflower, mushrooms, zucchini, and radishes.

Add satiating fats and protein, such as avocado, olives, pumpkin seeds, walnuts, or a small amount of cheese, to slow digestion.

Avoid adding croutons, tortilla strips, candied nuts, dried fruit, or large portions of starchy toppings.

If eating the salad with a side, choose a modest portion of lentils, chickpeas, or beans rather than bread, fries, or sugary beverages.