In the meantime it’d be good to make sure you’re having whole proteins mixing in beans when you’re cooking your rice instead of having rice alone is significantly healthier and more filling.

I personally made a rule to avoid “naked carbs” or carb centric dishes so I’ll never eat table bread at a restaurant but I will, sparingly, have sandwiches. Additionally if you’re having pasta don’t be conservative with the meat in your sauce. For me a big part of healthy eating was to train myself not to stretch vegetables and meat with fillers. I focus a meal on the veg and meat and use carbs sparingly for their flavor.