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

Choose grilled, unbreaded chicken or turkey and avoid crispy coatings, croutons, tortilla strips, and sweet glazes.

Use a dressing without added sugar; choose olive oil with vinegar or lemon, and keep the portion moderate.

Make leafy greens, cucumber, peppers, and other non-starchy vegetables the largest part of the salad; keep carrots and tomatoes to moderate portions.

Add avocado, olives, or a small handful of nuts or seeds to slow digestion and increase fullness.

If adding beans, use a small portion of lentils, chickpeas, or black beans instead of bread, crackers, or sugary toppings.

Take a 10–20 minute easy walk after the meal, if appropriate for you, to help blunt the rise.