Chicken and salad (1 piece)

Check the salad dressing, sauce, croutons, dried fruit, and sweetened toppings; choose an unsweetened olive-oil-and-vinegar dressing instead.

Keep chicken plain grilled, roasted, or baked, and avoid breaded chicken or sauces containing sugar, honey, or sweet chili.

Increase non-starchy salad vegetables such as leafy greens, cucumber, tomatoes, peppers, broccoli, or avocado, while reducing higher-carbohydrate additions such as croutons and large portions of corn.

Add a small portion of fiber- and fat-rich toppings such as avocado, walnuts, almonds, chia seeds, or pumpkin seeds to slow absorption.

Eat the chicken and vegetables before any carbohydrate-containing sides, and avoid pairing the meal with juice, soda, or sweetened drinks.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.