Meat (1 Cup, Cooked, Diced) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion and replace part of it with lentils, chickpeas, or beans.

Choose brown basmati rice or parboiled basmati rice instead of standard white rice, and keep the serving modest.

Add a large serving of non-starchy vegetables such as broccoli, spinach, green beans, peppers, or salad before or alongside the meal.

Include fiber-rich foods such as lentils or barley with the meal to slow carbohydrate absorption.

Avoid sugary sauces, sweet marinades, and sweetened drinks; use herbs, spices, lemon, vinegar, or unsweetened sauces instead.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.