Quesadilla with Poultry and Cheese (1 Quesadilla)

Use a smaller portion: make one small quesadilla instead of a large or extra-cheesy serving.

Choose a small corn tortilla or a high-fiber whole-grain tortilla rather than a large flour tortilla.

Add fiber-rich fillings such as black beans, spinach, bell peppers, mushrooms, or zucchini, while keeping the cheese portion moderate.

Include avocado or a side salad with olive-oil-based dressing to slow the rise from the tortilla.

Avoid sweet sauces, sugary drinks, and large sides of chips; choose water or unsweetened tea instead.

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