Salad (1 piece)

Build the salad around non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, broccoli, and mushrooms; reduce portions of croutons, tortilla strips, dried fruit, and sweet corn.

Choose an unsweetened dressing based on olive oil, vinegar, lemon, herbs, or tahini; avoid honey-mustard, sweet chili, teriyaki, and sugary bottled dressings.

Add protein to slow the rise, such as grilled chicken, eggs, tofu, tempeh, tuna, salmon, or plain Greek yogurt as a dressing base.

Include a modest portion of high-fiber legumes such as lentils, chickpeas, or beans instead of bread, pasta, or large amounts of grains.

Add healthy fats such as avocado, olives, nuts, seeds, or olive oil, while keeping portions appropriate for your calorie needs.

Eat the salad slowly and consider a 10–15 minute easy walk after the meal; monitor which toppings and dressings are most associated with your spikes.