Chinese Fried Rice (1 Cup)

Reduce the fried-rice portion and fill at least half the meal with non-starchy vegetables such as broccoli, bok choy, mushrooms, peppers, or leafy greens.

Choose a version made with cauliflower rice, or ask for a half cauliflower-rice and half rice preparation when available.

Add protein such as tofu, egg, chicken, shrimp, or edamame, and eat it before or alongside the rice rather than having rice alone.

Ask for less oil and avoid sweet sauces; choose chili, vinegar, garlic, ginger, or soy sauce in modest amounts instead.

If making it at home, use cooled cooked basmati rice in a smaller amount, bulked out with vegetables, egg, and tofu or lean protein.

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