Taco Salad (1.5 Cup)

Skip or sharply limit tortilla chips, taco shells, and large portions of rice; use a lettuce base or extra non-starchy vegetables instead.

Choose a smaller serving of beans and prioritize protein such as grilled chicken, turkey, fish, tofu, or lean beef to slow the meal’s glucose impact.

Add avocado, cheese, or a modest amount of olive-oil-based dressing for satisfying fats, while keeping sugary dressings and sweet sauces off the salad.

Load the salad with lettuce, spinach, tomatoes, peppers, onions, cucumber, and salsa without added sugar.

Use plain Greek yogurt in place of sour cream and choose salsa, pico de gallo, or lime juice instead of sweetened taco sauce.

Take a 10–20 minute easy walk after eating and avoid pairing the meal with sugary drinks; choose water or unsweetened tea.