Wrap (1 piece)

Use a lettuce wrap or a smaller portion of the wrap, and avoid adding extra bread, chips, or fries with the meal.

Choose protein-rich fillings such as chicken, eggs, tofu, tuna, or lentils to slow absorption.

Add plenty of non-starchy vegetables, such as leafy greens, cucumber, peppers, tomatoes, or broccoli.

Include healthy fats such as avocado, olives, nuts, seeds, or an olive-oil-based dressing.

Skip sweet sauces and choose salsa, mustard, herbs, spices, or plain Greek yogurt-based sauce instead.

Take a 10–20 minute easy walk after eating and avoid sitting immediately afterward.