Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy) and White Rice (Short-Grain) (1 Cup)

Reduce the short-grain white rice portion and replace part or all of it with cooked lentils, barley, or quinoa.

Keep the chicken portion lean and remove skin; choose gravy made from pan juices, herbs, mushrooms, and unsweetened stock rather than flour- or sugar-thickened gravy.

Add a large serving of non-starchy vegetables such as broccoli, spinach, green beans, cauliflower, or zucchini before or alongside the meal.

Combine the meal with a modest amount of healthy fat, such as avocado, olives, or a small handful of nuts, to slow absorption.

Avoid sweet drinks, sweet sauces, and extra rice at the same meal; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if appropriate for your health situation.