Dinner Rice (1 piece)

Reduce the rice portion and fill at least half of the plate with non-starchy vegetables such as broccoli, spinach, cauliflower, green beans, or salad.

Choose parboiled basmati rice or brown basmati rice instead of standard white rice, and keep the serving to about 1/2 cup cooked as a starting point.

Eat rice after protein and vegetables rather than on an empty stomach; pair it with foods such as salmon, eggs, tofu, chicken, lentils, or beans.

Add lentils, chickpeas, or black beans to the meal and replace part of the rice with them.

Avoid sweet drinks, desserts, and sugary sauces with dinner; choose water or unsweetened beverages instead.

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