Oriental Chicken or Turkey Garden Salad (Chicken and/or Turkey, Lettuce, Fruit, Nuts) (1 Cup)

Ask for dressing on the side and use a small amount; avoid sweet dressings, glazes, and candied nuts.

Prioritize lettuce, non-starchy vegetables, chicken or turkey, and a modest portion of plain nuts; keep fruit to a small garnish portion.

Choose berries or sliced apple instead of dried fruit, sweetened cranberries, mandarin oranges in syrup, or tropical fruit toppings.

Make sure the chicken or turkey is grilled or roasted rather than breaded, crispy, or coated in a sweet sauce.

Eat the protein and vegetables first, then the fruit and nuts, and take your time finishing the meal.

Add a brief 10–20 minute easy walk after eating, if appropriate for you.