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

Reduce the carrot portion and replace some of it with extra lettuce, cucumber, celery, or radishes.

Keep cheese to a moderate portion and add protein such as grilled chicken, eggs, tuna, tofu, or salmon to slow digestion and improve fullness.

Use an olive-oil-and-vinegar or lemon dressing; avoid sweet dressings, honey mustard, dried fruit, and sugary toppings.

Skip croutons, tortilla strips, and large portions of beans or corn; add nuts or seeds instead for crunch.

Eat the salad as part of a balanced meal rather than alongside bread, chips, fries, or sweet drinks.

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