Fried Tofu (100 G)

Choose pan-seared, air-fried, baked, or steamed tofu instead of deep-fried tofu to reduce the refined coating and added fat that can worsen a delayed rise.

Keep the tofu portion moderate and avoid pairing it with large servings of rice, noodles, bread, or sweet drinks.

Ask for sauces on the side; avoid sweet chili, teriyaki, hoisin, and sugary glazes, and use chili, vinegar, lime, herbs, or unsweetened soy sauce instead.

Pair tofu with non-starchy vegetables such as broccoli, bok choy, spinach, mushrooms, cabbage, or zucchini for more fiber and volume.

Start the meal with a salad or cooked vegetables dressed with vinegar or lemon, then eat the tofu afterward.

Take a gentle 10–20 minute walk after the meal, if safe and appropriate for you.