Chicken salad (1 piece)

Use a dressing without added sugar; choose olive oil, vinegar, lemon juice, herbs, or plain Greek yogurt instead of sweet dressings.

Keep croutons, sweetened dried fruit, candied nuts, and large portions of high-starch sides out of the salad.

Add more non-starchy vegetables such as leafy greens, cucumber, celery, bell pepper, broccoli, or tomatoes to increase volume and fiber.

Include a small portion of healthy fat, such as avocado, olives, walnuts, or almonds, and avoid sugary toppings.

Eat the chicken and vegetables first, and save any carbohydrate-containing side for last and in a modest portion.

Take a 10–15 minute easy walk after the meal to help reduce the post-meal rise.