Tomato and Cucumber Salad with Oil and Vinegar (1 Cup)

Keep the dressing unsweetened: use olive oil, vinegar, herbs, garlic, salt, and pepper; avoid honey, sugar, sweet sauces, or sweetened balsamic glaze.

Eat the salad alongside a protein-rich food such as eggs, grilled chicken, fish, tofu, or tempeh rather than eating it alone.

Add a small serving of high-fiber legumes, such as lentils or chickpeas, to slow digestion and make the meal more filling.

Include a modest amount of healthy fat, such as avocado, olives, nuts, or seeds, while keeping oil portions measured.

Have the salad as part of a balanced meal and avoid pairing it with refined bread, crackers, croutons, or sugary drinks.

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