Rice and curry (1 piece)

Reduce the rice portion and fill the rest of the plate with non-starchy vegetables such as spinach, cauliflower, okra, eggplant, or green beans.

Choose parboiled basmati rice or brown basmati rice, and keep the serving to about 1/2–1 cup cooked.

Make the curry protein-forward with chicken, fish, eggs, tofu, paneer, lentils, or chickpeas; limit added sugar and creamy sweet sauces.

Start the meal with a salad or cooked vegetables dressed with lemon juice or vinegar, then eat the rice last.

Add healthy fats in modest amounts, such as avocado, nuts, seeds, or olive oil, to slow digestion and improve fullness.

Take a 10–20 minute easy walk after eating, and avoid sweet drinks, naan, or dessert alongside the rice meal.