Rice meal (1 piece)

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

Choose a smaller serving of basmati rice, ideally cooked, cooled, and reheated, rather than a large serving of sticky or highly processed rice.

Eat protein and vegetables first, then rice; options include eggs, fish, chicken, tofu, tempeh, or plain Greek yogurt.

Add high-fiber legumes such as lentils, chickpeas, or black beans to replace part of the rice portion.

Include a modest amount of healthy fat with the meal, such as avocado, nuts, seeds, or olive oil, while keeping added sugary sauces minimal.

Take a 10–20 minute easy walk or do light activity soon after the meal, if this is safe for you.