Beef Burger (1 serving) and Potato French Fries (1 Serving (70g))

Choose a single-patty burger on a whole-grain or lettuce wrap, and skip sugary sauces such as ketchup, barbecue sauce, and sweet relishes.

Replace most or all of the French fries with a side salad of leafy greens, cucumber, tomato, and a vinegar-based dressing.

If you keep fries, order the smallest portion, avoid refills, and share them rather than eating them as the main side.

Add a fiber-rich side such as chickpeas or lentils to the meal, if available, to slow carbohydrate absorption.

Eat the burger and salad first, then have any fries last and in a measured portion.

Take a brisk 10–20 minute walk after the meal, if safe for you, to help reduce the post-meal rise.