Chinese (1 piece)

Choose steamed tofu, chicken, shrimp, or fish with broccoli, bok choy, mushrooms, snow peas, or mixed non-starchy vegetables; request sauce on the side.

Replace fried rice, chow mein, and white rice with cauliflower rice, or have a small serving of plain brown rice or barley if available.

Avoid sweet-and-sour, orange, teriyaki, honey, and thickened sauces; use chili, vinegar, garlic, ginger, or a small amount of soy sauce instead.

Start with a vegetable- and protein-based dish, then eat any starch last and keep it to a small portion.

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

Take a 10–20 minute easy walk after the meal to help blunt the rise.