Instant White Rice (100 G)

Reduce the rice portion and measure it: start with about 1/2 cup cooked instant white rice rather than making it the bulk of the meal.

Eat the rice with a substantial protein serving, such as eggs, chicken, fish, tofu, or plain Greek yogurt, instead of eating it alone.

Add plenty of non-starchy vegetables—such as broccoli, spinach, cauliflower, peppers, mushrooms, or green beans—to increase meal volume and fiber.

Replace part of the rice with lentils, chickpeas, or beans; for example, use 1/4 cup rice plus 1/2 cup lentils or beans.

Include a source of fat with the meal, such as avocado, nuts, seeds, olive oil, or natural peanut butter, while keeping portions moderate.

Cook the rice ahead, chill it thoroughly, and reheat it for the meal; also consider a 10–20 minute easy walk after eating.