Beef Fried Rice (100 G)

Reduce the fried-rice portion and fill the rest of the plate with non-starchy vegetables such as broccoli, bok choy, bell peppers, mushrooms, or green beans.

Ask for brown rice or parboiled basmati rice instead of standard white rice, and request a lighter rice-to-vegetable ratio.

Keep the beef lean and add extra egg or tofu for protein, while avoiding breaded or sweet-glazed beef.

Request minimal oil and skip sugary sauces such as sweet chili, teriyaki, or hoisin; use chili, vinegar, garlic, ginger, or a small amount of soy sauce for flavor.

Eat the vegetables and beef first, then the rice more slowly, and avoid pairing the meal with soda, juice, or dessert.

Take a short 10–20 minute walk after eating if this is safe and appropriate for you.