Salmon Salad (1 Cup)

Check the dressing and toppings first: choose olive oil, vinegar, lemon, herbs, or an unsweetened yogurt-based dressing instead of sweet dressings, honey, croutons, dried fruit, or candied nuts.

Build the salad around plenty of non-starchy vegetables such as leafy greens, cucumber, tomatoes, peppers, broccoli, or cabbage, and keep higher-starch add-ons modest.

Keep the salmon portion substantial and add avocado, olives, or a small portion of nuts or seeds to slow digestion and improve fullness.

If you want a carbohydrate addition, use a small serving of lentils, chickpeas, or quinoa rather than bread, crackers, or a large grain portion.

Eat the salad slowly and consider starting with the vegetables and salmon before any carbohydrate-containing side.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help blunt the post-meal rise.