Stir Fried Vegetables (1 Cup) and Chinese Fried Rice (1 Cup)

Replace most or all of the white rice with cauliflower rice, or use a smaller portion of quinoa-based fried rice.

Limit the rice portion and fill at least half the plate with non-starchy stir-fried vegetables such as broccoli, bok choy, mushrooms, bell peppers, cabbage, and snow peas.

Add a substantial protein source such as tofu, egg, chicken, fish, or shrimp, and eat it with the vegetables before the rice.

Ask for the stir-fry to be prepared with no added sugar, honey, sweet chili sauce, hoisin sauce, or sugary teriyaki-style sauce; choose garlic, ginger, chili, vinegar, soy sauce, or sesame oil for flavor instead.

Avoid pairing the meal with sweetened tea, soda, juice, or dessert; choose water, sparkling water, or unsweetened tea.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.