Rice with Vegetables (1 Cup)

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

Choose lower-impact rice varieties such as basmati rice or brown basmati, and cook it al dente rather than very soft or sticky.

Add a protein source to the meal, such as tofu, tempeh, eggs, plain Greek yogurt, fish, or chicken, instead of eating rice and vegetables alone.

Add healthy fats and fiber, for example avocado, nuts, seeds, olive oil, or a tahini-based dressing, to slow absorption.

Replace part of the rice with lentils, chickpeas, or quinoa, such as using a half-rice, half-lentil bowl.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks or dessert alongside it.