Burger and fries (1 piece)

Choose a single-patty burger on a lettuce wrap or whole-grain thin bun, and skip sugary sauces; add non-starchy vegetables such as lettuce, tomato, onion, or pickles.

Replace fries with a side salad, cucumber slices, or roasted non-starchy vegetables; use vinegar- or olive-oil-based dressing rather than sweet dressings.

Reduce the fries to a small shared portion, eat them slowly, and avoid refills or extra sides containing refined starch.

Have the burger with water, sparkling water, or unsweetened tea instead of soda, sweetened coffee, juice, or a milkshake.

Eat the protein and vegetables first, then the bun and fries; this can help blunt the rise after the meal.

Take a 10–20 minute easy walk soon after eating, if safe and appropriate for you.