Basmati Rice (Dry) (100 G) and Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans, Carrots) (No Salt Added, Canned) (1 Cup)

Reduce the dry basmati rice portion and replace part of it with cauliflower rice, zucchini, mushrooms, or leafy greens to lower the meal’s carbohydrate load.

Add a protein source such as lentils, chickpeas, tofu, tempeh, eggs, fish, chicken, or Greek yogurt; eat it with the rice rather than having rice first.

Include healthy fats and fiber, such as avocado, nuts, seeds, olives, or an olive-oil-based dressing, to slow digestion of the meal.

Choose more non-starchy vegetables and use less of the corn, peas, and carrots in the mixed-vegetable blend; add broccoli, spinach, cabbage, bell peppers, or green beans instead.

Cook the rice, cool it in the refrigerator, then reheat it before eating; this can reduce the speed at which some of its starch is digested.

Take a 10–20 minute easy walk after the meal and avoid pairing the rice with sugary drinks, juice, or dessert.