Cooked Rice (1 Cup, Cooked) and Chicken Meat (Broilers or Fryers, Roasted) (1 Cup, Chopped Or Diced)

Reduce the cooked rice portion and increase the roasted chicken portion, prioritizing skinless chicken and avoiding sweet sauces or glazes.

Replace part or all of the rice with cooked lentils, chickpeas, or beans; these add fiber and protein that can blunt the rise.

Use pearled barley or quinoa instead of rice, or mix either one into a smaller rice serving.

Add a large serving of non-starchy vegetables such as broccoli, spinach, green beans, cauliflower, peppers, or salad, dressed with olive oil and vinegar.

Eat the chicken and vegetables first, then have the starch last; eat slowly and avoid sugary drinks with the meal.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.