Chicken or Turkey Salad (1 Cup)

Choose a salad base of leafy greens, cucumber, tomatoes, peppers, and non-starchy vegetables; avoid croutons, sweetened dried fruit, and large portions of corn.

Use a protein-focused portion of grilled chicken or turkey, and avoid breaded, fried, honey-glazed, or sugary deli-meat versions.

Replace sweet dressings such as honey mustard, sweet vinaigrette, or cranberry dressing with olive oil and vinegar, lemon juice, or an unsweetened yogurt-herb dressing.

Add healthy fats and fiber, such as avocado, olives, nuts, seeds, or a small portion of beans or lentils, to slow digestion.

Skip bread, crackers, tortilla strips, and sugary drinks with the salad; choose water, sparkling water, or unsweetened tea instead.

Keep portions moderate, eat slowly, and consider a 10–20 minute easy walk after the meal.