White Rice (1 Cup, Cooked) and Cooked Lentils (1 Cup)

Reduce the portion of white rice and increase the proportion of cooked lentils on the plate.

Replace white rice with quinoa, barley, bulgur, or brown basmati rice.

Add a generous serving of non-starchy vegetables such as broccoli, spinach, zucchini, peppers, or salad.

Include protein with the meal, such as eggs, tofu, chicken, fish, or plain Greek yogurt.

Add a modest source of unsaturated fat, such as avocado, olives, nuts, seeds, or olive oil.

Eat slowly and take a 10–20 minute walk after the meal if appropriate for you.