Meatless Taco or Tostada with Beans, Lettuce, Tomato and Salsa (1 Taco Or Tostada, Ns Size)

Use a small corn tortilla or a lettuce wrap instead of a large flour tortilla or tostada shell; avoid fried shells.

Keep beans to about 1/3–1/2 cup and choose whole black or pinto beans rather than refried beans with added starch.

Add protein and fat to slow absorption, such as tofu, tempeh, egg, avocado, plain Greek yogurt, or cheese.

Increase the non-starchy fillings: lettuce, tomato, salsa without added sugar, cabbage, spinach, peppers, or zucchini.

Skip sweetened drinks, sweet sauces, and large sides of rice or chips; choose water or unsweetened sparkling water.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.