Chili Con Carne with Beans and Rice (1 Serving (250g))

Reduce the rice portion and replace part of it with cauliflower rice, shredded cabbage, or extra non-starchy vegetables such as peppers, zucchini, spinach, or mushrooms.

Choose a smaller serving of beans and increase the chili’s lean protein content with turkey, chicken, tofu, or extra-lean beef; avoid adding sugar, sweet sauces, or sweetened seasoning mixes.

Add healthy fats and fiber to the meal, such as avocado, olives, pumpkin seeds, or a small amount of cheese, to slow digestion.

Start the meal with a salad of leafy greens, cucumber, tomato, and an olive-oil-and-vinegar dressing before eating the chili and rice.

Eat slowly and avoid sugary drinks, juice, beer, or sweet desserts alongside the meal; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if appropriate for your health and mobility.