Heavy lunch with white rice (1 piece)

Reduce the white-rice portion and replace part of it with lentils, chickpeas, or beans to slow carbohydrate absorption.

Eat non-starchy vegetables first, such as broccoli, spinach, cauliflower, bell peppers, or salad, before the rice.

Include protein with lunch, such as grilled chicken, fish, eggs, tofu, or plain unsweetened yogurt, and avoid sugary sauces.

Choose brown basmati rice or parboiled basmati rice in a smaller serving instead of regular white rice.

Add healthy fats in modest amounts, such as avocado, nuts, seeds, or olive oil, to make the meal more balanced.

Take a 10–20 minute easy walk after lunch, if safe for you, rather than remaining seated.