Mexican Rice (1 Cup)

Reduce the Mexican rice portion to about 1/3–1/2 cup cooked, and avoid second servings.

Choose brown rice or quinoa-based Mexican-style rice instead of white rice; season with tomato, onion, cilantro, lime, and spices without added sugar.

Eat the rice alongside protein such as grilled chicken, fish, eggs, tofu, or black beans to slow the rise.

Add high-fiber non-starchy vegetables, such as fajita peppers, onions, zucchini, lettuce, tomatoes, or broccoli, and make them at least half of the plate.

Include healthy fats such as avocado, guacamole, olive oil, or a small portion of cheese, while avoiding sugary sauces.

Take a 10–20 minute easy walk after the meal and avoid sweet drinks, chips, or tortillas with the rice.