Taco or Tostada with Beans, Cheese, Meat, Lettuce, Tomato and Salsa (1 Taco Or Tostada, Ns Size)

Use one small corn tortilla or a lettuce wrap instead of a large flour tortilla or oversized tostada shell.

Choose black or pinto beans and keep the portion modest; avoid refried beans made with added flour or sweet sauces.

Increase protein with grilled chicken, steak, turkey, or fish, and use full-fat cheese in a moderate amount to slow digestion.

Add avocado, guacamole without added sugar, extra lettuce, tomato, and non-sweet salsa for more fiber and fat.

Skip sugary drinks, sweetened aguas frescas, and dessert with the meal; choose water, sparkling water, or unsweetened tea.

Eat slowly and take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.