Salmon and rice (1 piece)

Reduce the rice portion and increase the salmon and non-starchy vegetables, such as broccoli, spinach, zucchini, or asparagus, to slow digestion and lower the meal’s carbohydrate load.

Choose a smaller serving of cooked basmati rice or brown rice instead of large portions of white short-grain rice.

Add fiber-rich sides such as lentils, chickpeas, or black beans; replace part of the rice with these rather than adding them on top of the same rice portion.

Include avocado, olive oil, or a small handful of nuts or seeds with the meal to help blunt the rise in blood sugar.

Eat the salmon and vegetables first, then have the rice last.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.