Thai Green Curry (1 Cup) and Brown Rice (1 Cup, Cooked)

Reduce the brown-rice portion to about 1/2 cup cooked and increase non-starchy vegetables in the curry, such as broccoli, eggplant, zucchini, green beans, or spinach.

Choose a curry with a generous protein portion, such as chicken, tofu, tempeh, shrimp, or fish, and avoid sweetened curry sauces or added sugar.

Eat the protein and vegetables first, then the rice, rather than starting with rice alone.

Replace part or all of the brown rice with cauliflower rice, or use a smaller serving of lentils or pearl barley as the starch.

Add a small amount of healthy fat and fiber, such as avocado, chia seeds, or unsweetened nuts, if they fit the meal.

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