Mixed salad (1 piece)

Reduce or omit sweet dressings, honey, dried fruit, candied nuts, croutons, and sweetened sauces; use olive oil, vinegar, lemon juice, herbs, and mustard instead.

Build the salad around non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, broccoli, and mushrooms, and keep higher-carbohydrate additions modest.

Add a protein source such as grilled chicken, eggs, tofu, salmon, or tuna to slow digestion and blunt the rise.

Include a small portion of fiber-rich legumes such as chickpeas, lentils, or black beans rather than croutons or large portions of pasta.

Add unsweetened fats such as avocado, olives, walnuts, almonds, or seeds, while keeping portions appropriate for your calorie needs.

Eat the salad slowly and consider a 10–20 minute easy walk afterward; monitor which toppings or dressings are driving your individual response.