Chicken (100 G)

Choose grilled, baked, or roasted chicken without breading, sweet glazes, honey, barbecue sauce, or sugary marinades.

Keep the chicken portion moderate and remove the skin if the meal is high in added fat or calories.

Pair chicken with non-starchy vegetables such as broccoli, spinach, zucchini, cauliflower, peppers, or a leafy salad.

If adding a carbohydrate, choose a small serving of lentils, chickpeas, quinoa, or steel-cut oats rather than refined bread, fries, white rice, or sweetened sides.

Add fiber and healthy fats to the meal, such as avocado, nuts, seeds, olive oil, or a vinegar-based dressing without added sugar.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks; choose water or unsweetened tea instead.