Lettuce Salad with Avocado, Tomato, and/or Carrots (1 Cup)

Keep the salad base mostly lettuce, avocado, and tomato, and use a smaller portion of carrots; raw carrots are generally a lower-impact choice than cooked carrots.

Add a protein source such as grilled chicken, eggs, tuna, tofu, tempeh, or plain Greek yogurt-based dressing to slow carbohydrate absorption.

Include a satisfying fat source such as avocado, olive oil, olives, nuts, or seeds; use unsweetened olive-oil-and-vinegar dressing rather than sweet dressings.

Avoid croutons, tortilla strips, sweetened dried fruit, honey-based dressings, and sugary sauces, which can make the meal raise glucose more quickly.

Have the salad as part of a balanced meal rather than eating a large carbohydrate-containing side alongside it; choose options such as beans, lentils, or quinoa in modest portions if desired.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you, to help reduce the post-meal rise.