Cooked Rice (1 Serving (105g)) and Chicken Curry (0.5 Chicken Breast With Sauce)

Reduce the rice portion and replace at least half with lentils, chickpeas, or barley; keep the chicken curry as the protein-focused part of the meal.

Choose a smaller serving of cooked, cooled, then reheated basmati rice rather than freshly cooked rice, and avoid extra rice or naan.

Add a generous side of non-starchy vegetables such as spinach, okra, cauliflower, green beans, cabbage, or salad before eating the rice.

Make the curry with lean chicken, plenty of vegetables, and unsweetened yogurt or coconut milk; avoid added sugar, sweet sauces, and large amounts of potato.

Eat the chicken and vegetables first, then have the rice last, and avoid sugary drinks, juice, or dessert with the meal.

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