Cooked Rice (1 Cup, Cooked)

Reduce the rice portion and fill at least half of the meal with non-starchy vegetables such as broccoli, spinach, peppers, zucchini, or salad greens.

Eat protein first, then vegetables, and have the rice last; suitable pairings include eggs, fish, chicken, tofu, or plain Greek yogurt.

Add fiber-rich foods to the meal, such as lentils, chickpeas, black beans, or barley, and reduce the rice amount accordingly.

Choose firmer, less-sticky rice varieties such as basmati or parboiled rice, and avoid overcooking it.

Cook rice ahead, refrigerate it, and reheat it before eating; keep portions moderate and pair it with protein and vegetables.

Avoid combining the rice meal with sugary drinks, desserts, or sweet sauces; use vinegar-, lemon-, herb-, or spice-based seasonings instead.