Plain fried tofu (1 piece)

Use less oil and choose pan-searing, air-frying, or baking instead of deep-frying; drain tofu well and avoid a sugary coating.

Eat a smaller portion of fried tofu and add non-starchy vegetables such as broccoli, spinach, bok choy, mushrooms, or zucchini.

Pair the tofu with a protein- and fiber-rich side such as lentils, chickpeas, or edamame, while keeping portions moderate.

Avoid sweet chili sauce, teriyaki, honey-based glazes, and sweetened drinks; use vinegar, lemon, chili, garlic, herbs, or unsweetened soy sauce instead.

Start the meal with a salad containing leafy greens, cucumber, and avocado, dressed with olive oil and vinegar or lemon.

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