Rice Based Oriental Mix (100 G)

Reduce the rice-based portion and bulk out the meal with non-starchy vegetables such as broccoli, bok choy, mushrooms, peppers, or leafy greens.

Add a protein source such as tofu, eggs, chicken, fish, or edamame before or alongside the rice mix.

Include a small serving of healthy fat, such as avocado, nuts, seeds, or olive-oil dressing, to slow absorption.

Choose a version with brown rice, wild rice, quinoa, or lentils in place of some of the white rice, and keep the overall portion moderate.

Avoid sweet sauces and sugary drinks with the meal; use herbs, chili, garlic, sesame, vinegar, or a low-sugar soy-based sauce instead.

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