Tuna Salad (1 Cup)

Skip sweetened dressings, relish, dried fruit, and sugary sauces; use olive oil, vinegar, lemon juice, mustard, herbs, or plain Greek yogurt instead.

Eat the tuna salad over leafy greens, cucumber, celery, tomatoes, or broccoli rather than in a large wrap, on white bread, or with crackers.

Keep portions of higher-carbohydrate add-ins small, especially beans, corn, pasta, or sweet pickles; increase tuna and non-starchy vegetables instead.

Add healthy fat and fiber such as avocado, olives, chia seeds, or a small portion of nuts to slow digestion.

Start with vegetables or have a short walk for 10–20 minutes after eating to help reduce the post-meal rise.

Check labels on prepared tuna salad and mayonnaise, since added sugar and sweetened ingredients can be a hidden cause.