Chicken Curry (0.5 Chicken Breast With Sauce) and White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup)

Reduce the white-rice serving and bulk out the meal with non-starchy vegetables such as spinach, cauliflower, okra, eggplant, or green beans.

Replace some or all of the white rice with cooked pearled barley, lentils, chickpeas, or beans.

Keep the chicken portion substantial and choose a curry sauce without added sugar, sweet chutney, or large amounts of coconut sugar.

Start the meal with a salad or cooked non-starchy vegetables dressed with vinegar or lemon juice.

Avoid sugary drinks, naan, and dessert with this meal; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if this is safe for you.