White Rice (Medium-Grain, Cooked) (1 Cup)

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

Eat the rice alongside protein, such as eggs, chicken, fish, tofu, tempeh, or plain Greek yogurt, rather than eating it alone.

Add a fiber-rich side such as lentils, chickpeas, black beans, or edamame, and reduce the rice portion accordingly.

Include healthy fats with the meal, for example avocado, olives, nuts, seeds, or an olive-oil dressing.

Dress the meal with vinegar or lemon juice, such as a salad served before or with the rice.

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