Seafood Salad (1 Cup)

Choose seafood salad made with unsweetened mayonnaise or an olive-oil-and-lemon dressing; avoid sweet chili sauce, sugary dressings, and imitation crab when possible.

Ask for extra non-starchy vegetables such as leafy greens, cucumber, tomatoes, bell peppers, or broccoli, and reduce pasta, potatoes, croutons, and sweet add-ins.

Keep the seafood salad portion moderate and pair it with protein- and fiber-rich sides such as eggs, avocado, chickpeas, or lentils.

Eat the salad slowly and start with the vegetables and seafood before any starch-containing side dishes.

Avoid sugary drinks, juice, and alcohol with the meal; choose water, sparkling water, or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if safe for you, and review the ingredient list or restaurant nutrition details to identify hidden sugars or refined starches.