English Katsu Fried Chicken Cutlet (1 Serving (300g))

Choose a smaller portion of the fried chicken cutlet and avoid adding extra breading, panko, or sweet katsu sauce.

Pair it with non-starchy vegetables such as broccoli, cabbage, spinach, green beans, mushrooms, or a leafy salad; use a vinegar- or olive-oil-based dressing without sugar.

Skip fries, white rice, white bread, and sugary drinks; choose a side of lentils, chickpeas, or quinoa in a modest portion instead.

Ask for katsu sauce on the side and use only a small amount, or replace it with lemon, mustard, chili, or a low-sugar vinegar-based sauce.

Eat the vegetables and protein first, then any starch, and slow down the meal to reduce the speed of the rise.

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