Salat (1 piece)

Build the salad around non-starchy vegetables such as leafy greens, cucumber, tomato, peppers, broccoli, and mushrooms.

Add a substantial protein portion, such as eggs, chicken, fish, tofu, tempeh, or lentils, rather than eating vegetables alone.

Include a moderate amount of fats such as avocado, olives, nuts, seeds, or an olive-oil-based dressing to slow digestion.

Choose an unsweetened dressing; use olive oil, vinegar, lemon juice, herbs, and spices instead of sweetened options.

Keep portions of starchy additions modest, and favor lentils, chickpeas, or beans when you want a more filling salad.

Eat slowly and take a short walk after the meal to help reduce the post-meal rise.