Chinese food (1 piece)

Choose steamed or stir-fried non-starchy vegetables such as bok choy, broccoli, mushrooms, snow peas, and Chinese cabbage; ask for light oil and no sweet sauce.

Pair the meal with protein such as tofu, chicken, fish, shrimp, or eggs, and eat the protein and vegetables before any rice or noodles.

Reduce the rice or noodle portion: share it, order a half portion, or substitute extra vegetables; avoid fried rice and crispy noodle dishes.

Request sauces on the side and limit sweet-and-sticky options such as sweet-and-sour, orange, teriyaki, hoisin-heavy, and honey sauces.

Skip sugary drinks, bubble tea, and dessert; choose water, unsweetened tea, or sparkling water instead.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the post-meal rise.