Brown Rice (100 G) and Chicken (100 G)

Reduce the brown rice portion and increase the chicken and non-starchy vegetables such as broccoli, spinach, zucchini, or peppers.

Choose firmer, less-cooked brown rice and avoid adding sugary sauces or sweet marinades.

Add a small serving of lentils or chickpeas in place of some of the brown rice for more fiber and protein.

Include healthy fats such as avocado, olive oil, or a small handful of almonds with the meal.

Eat the chicken and vegetables first, then have the brown rice last.

Take a 10–20 minute easy walk shortly after eating to help moderate the post-meal rise.