Fried Rice (1 Cup) and Vegetable Curry (1 Cup)

Reduce the fried-rice portion and fill the rest of the plate with the vegetable curry, emphasizing non-starchy vegetables such as broccoli, spinach, cauliflower, mushrooms, or green beans.

Choose cooked-and-cooled basmati rice for the fried rice, and keep added sauces and sugar to a minimum.

Add a protein source such as tofu, tempeh, eggs, or unsweetened Greek yogurt alongside the meal to slow glucose absorption.

Ask for the vegetable curry to be made without potatoes, sweetened sauces, or added sugar; choose vegetables like okra, eggplant, zucchini, spinach, and cauliflower instead.

Include a small serving of lentils, chickpeas, or beans in the curry or on the side rather than increasing the rice portion.

Take a 10–20 minute easy walk after eating and avoid pairing the meal with sugary drinks or dessert.