Mexican Chicken salad (1 piece)

Skip tortilla chips, taco shells, and sugary dressings; use salsa, lime juice, cilantro, and a modest amount of avocado for flavor.

Keep beans to a measured portion (about 1/2 cup) and choose black or pinto beans rather than adding rice or corn.

Build most of the salad from non-starchy vegetables such as leafy greens, tomatoes, peppers, onions, cucumber, and cabbage.

Use grilled chicken without breading or sweet marinades, and include avocado, cheese, or plain Greek-yogurt-based dressing in moderate portions to slow absorption.

Ask for dressings and toppings on the side, and avoid sweetened sauces such as honey-lime, chipotle honey, or sugary vinaigrettes.

Take a 10–20 minute easy walk after eating and consider a smaller portion if this meal repeatedly causes a medium spike.