Potato French Fries (1 10 Strips (2 Inches To 3 1/2 Inches)) and Hamburger (Double Patty with Condiments) (1 Sandwich)

Order the double patty as a lettuce wrap or open-faced burger, and skip the top bun to reduce the refined-carbohydrate load.

Replace French fries with a side salad with oil-and-vinegar dressing, steamed broccoli, or grilled non-starchy vegetables.

Choose unsweetened condiments such as mustard, mayonnaise, pickles, lettuce, tomato, onion, or avocado; limit ketchup, barbecue sauce, and sweet relish.

Eat the patties and vegetables first, and keep any bun portion small rather than eating the full burger and fries together.

Avoid sugary drinks; choose water, sparkling water, or unsweetened tea instead.

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