Thai dinner (1 piece)

Start with a non-starchy vegetable dish such as tom yum soup, cucumber salad without added sugar, or stir-fried leafy greens, then eat the rice or noodles last.

Ask for sauces, dressings, and curries with no added sugar or sweetened condensed milk; request a lighter amount of sauce where possible.

Choose protein-forward dishes such as grilled chicken, shrimp, tofu, fish, or egg-based dishes, and pair them with extra vegetables.

Replace a large serving of jasmine rice or rice noodles with a smaller portion of brown rice, or skip the starch and add vegetables instead.

Avoid sweet Thai iced tea, fruit shakes, and desserts; choose water, sparkling water, or unsweetened hot tea.

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