English Indian Peas and Cottage Cheese (1 Cup) and White Rice (1 Cup, Cooked)

Make the rice portion much smaller and replace most of it with cauliflower rice, zucchini, spinach, or broccoli.

Choose a slower-digesting rice option such as parboiled basmati rice, and keep the serving to about 1/2 cup cooked.

Increase the proportion of cottage cheese and peas relative to rice; add lentils or chickpeas for more fiber and protein.

Eat the cottage cheese, peas, and vegetables first, then eat the rice last rather than starting with rice.

Add a salad with leafy greens, cucumber, tomatoes, and a vinegar or lemon dressing before the meal.

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