Thai Red Curry (1 Cup) and Steamed Rice (1 Cup, Cooked)

Reduce the steamed-rice portion and bulk out the meal with non-starchy vegetables such as broccoli, green beans, eggplant, bell peppers, or leafy greens.

Choose brown basmati rice or parboiled basmati rice instead of standard white rice, and keep the serving to about 1/2–1 cup cooked.

Have protein first—such as chicken, tofu, shrimp, fish, or tempeh—then eat the vegetables and rice afterward.

Ask for the Thai red curry to be prepared with no added sugar or sweet sauces, and avoid sugary drinks alongside the meal.

Replace part or all of the rice with cauliflower rice, or mix cauliflower rice with a smaller serving of basmati rice.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.