Beef Empanadas (1 Empanada)

Keep the portion smaller (for example, one empanada instead of several) and avoid adding sugary drinks or desserts to the meal.

Choose baked rather than fried empanadas, with a thinner whole-grain or high-fiber crust when available.

Pair the empanada with a large non-starchy vegetable side such as a leafy salad, cucumber, tomatoes, peppers, broccoli, or zucchini; use an unsweetened vinaigrette.

Add protein and healthy fat to slow absorption, such as avocado, cheese, plain Greek yogurt dip, or a small handful of nuts.

Eat the vegetables and protein first, then the empanada, and eat slowly.

Take a 10–20 minute easy walk after eating, if this is safe for you.