Mushroom Rice (1 piece)

Reduce the rice portion and bulk the dish out with mushrooms, spinach, broccoli, cauliflower rice, or other non-starchy vegetables.

Choose basmati rice or parboiled rice, cook it until just tender, and avoid very soft or sticky rice preparations.

Add a protein source such as tofu, tempeh, eggs, fish, chicken, or plain Greek yogurt to the meal.

Include a small serving of lentils, chickpeas, or beans in place of part of the rice.

Add healthy fats and fiber, such as avocado, nuts, seeds, or an olive-oil-based dressing, rather than eating rice alone.

Avoid sweet sauces, sugary drinks, and large second portions; take a 10–20 minute walk after eating if safe for you.