Arabic food (1 piece)

Start with a salad such as fattoush without fried pita chips, or a bowl of lentil soup, before the main dish.

Choose grilled chicken, fish, or kebab with non-starchy vegetables instead of breaded or fried items.

Keep rice, bread, and potatoes to a small side portion; choose bulgur or lentils when available.

Have hummus with cucumber, carrot, or bell-pepper sticks rather than a large serving of pita bread.

Avoid sweet drinks, juice, and syrup-soaked desserts; choose water, unsweetened tea, or plain yogurt instead.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.