Rice lunch (1 piece)

Reduce the rice portion and fill at least half your plate with non-starchy vegetables such as broccoli, spinach, cauliflower, green beans, or salad.

Choose brown basmati rice or parboiled basmati rice instead of sticky or short-grain white rice, and keep the serving to about 1/2 cup cooked as a starting point.

Pair the rice with protein such as chicken, fish, eggs, tofu, tempeh, or Greek yogurt rather than eating rice on its own.

Add fiber-rich foods such as lentils, chickpeas, black beans, or edamame to replace part of the rice portion.

Include a source of healthy fat, such as avocado, nuts, seeds, or olive-oil dressing, with the meal.

Take an easy 10–20 minute walk soon after lunch to help blunt the post-meal rise.