Thai Green Curry (1 Cup) and Jasmine Rice (0.25 Cup, Dry)

Replace some or all of the jasmine rice with cauliflower rice, or use a smaller portion of brown basmati rice or quinoa instead.

Keep the rice serving to about 1/2 cup cooked and increase the curry’s non-starchy vegetables, such as broccoli, green beans, eggplant, bell peppers, or zucchini.

Include a substantial protein portion in the curry, such as chicken, shrimp, tofu, tempeh, or fish, rather than eating rice-heavy curry.

Choose a Thai green curry made with unsweetened coconut milk and ask for no added sugar; limit sweet chili sauce and sugary drinks alongside the meal.

Start the meal with a fiber-rich salad or non-starchy vegetables dressed with olive oil and vinegar, then eat the curry and rice afterward.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.