Fish Curry (1 Cup)

Serve the fish curry with a smaller portion of brown basmati rice or cauliflower rice instead of a large serving of white rice.

Fill half your plate with non-starchy vegetables such as spinach, okra, green beans, cauliflower, or salad before adding rice or bread.

Choose a curry recipe with no added sugar, jaggery, sweetened coconut milk, or sugary bottled sauce; use tomatoes, tamarind, spices, and herbs for flavor.

Include a protein- and fiber-rich side such as unsweetened plain yogurt, lentils, or chickpeas, while keeping the rice portion modest.

Eat the fish and vegetables first, then the starch portion slowly; avoid seconds of rice or naan.

Take a 10–20 minute easy walk after the meal, if safe for you, to help blunt the post-meal rise.