Rice Pilaf (1 Cup)

Reduce the rice pilaf portion and fill the rest of the plate with non-starchy vegetables such as broccoli, spinach, zucchini, peppers, or salad.

Choose pilaf made with brown rice, basmati rice, bulgur, quinoa, or barley instead of short-grain white rice.

Add protein to the meal, such as grilled chicken, fish, eggs, tofu, tempeh, or lentils, rather than eating pilaf alone.

Include healthy fats and fiber, such as avocado, olives, nuts, seeds, or an olive-oil-based dressing.

Avoid sweetened drinks, bread, desserts, and other refined starches alongside the pilaf; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.