Chinese dinner (1 piece)

Choose a stir-fry built around non-starchy vegetables, tofu, chicken, fish, or shrimp; ask for sauce on the side and avoid sweetened sauces such as sweet-and-sour, honey, orange, or teriyaki.

Replace fried rice, lo mein, chow mein, and large white-rice portions with cauliflower rice or extra steamed vegetables.

If having rice, keep the serving small and choose brown rice or parboiled rice; pair it with plenty of protein and vegetables rather than eating it alone.

Skip crispy battered dishes, egg rolls, wontons, and sugary drinks; choose steamed, grilled, roasted, or lightly stir-fried options instead.

Start the meal with a broth-based vegetable soup or a vegetable-and-protein dish to slow the impact of the carbohydrate portion.

Take a 10–20 minute easy walk after dinner and avoid lying down immediately afterward.