Asian food (1 piece)

Choose a smaller carbohydrate portion and build the meal around tofu, tempeh, edamame, fish, chicken, eggs, and non-starchy vegetables such as bok choy, broccoli, mushrooms, cabbage, and peppers.

Replace a large serving of white rice with a modest serving of brown rice, quinoa, or buckwheat soba, and avoid adding extra rice or noodles.

Start with vegetables and protein, then eat the starch portion last to slow the rise after the meal.

Ask for sauces and dressings on the side; use smaller amounts of sweet chili, teriyaki, hoisin, and other sweetened sauces.

Skip sugary drinks and choose water, unsweetened tea, or sparkling water with the meal.

Take a 10–20 minute easy walk soon after eating, if safe for you, to help moderate the post-meal rise.