Chicken or Turkey Chow Mein or Chop Suey (1 Cup)

Ask for chicken or turkey chow mein/chop suey with extra non-starchy vegetables (such as broccoli, bok choy, cabbage, mushrooms, peppers, or bean sprouts) and a smaller portion of noodles or rice.

Choose a sauce served on the side and use only a small amount; avoid sweet, sticky, honey, hoisin-heavy, or thickened sauces, which can add substantial sugar and starch.

Request no added sugar and minimal cornstarch in the sauce; choose garlic, ginger, chilli, vinegar, soy sauce, or black-bean-style seasoning instead.

Eat the chicken or turkey and vegetables first, then have a measured portion of noodles; avoid adding prawn crackers, spring rolls, or extra rice.

Prefer steamed or lightly stir-fried dishes over battered, crispy, or deep-fried versions, and ask for less oil where possible.

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