I would give you my blessing on eating white rice as a primary starch! I believe it can be eaten daily and still attain or maintain optimal health, optimal weight.
(I am a hardass and don't put foods in my body that I deem health-compromising, and I DO eat white rice as well as brown-- just bought a five pound bag.)
The other concepts still apply --
- eat veg at every meal.
- have fruit when you are wanting something sweet
- include calorie dense foods rarely and carefully, if at all (edamame, avocado, dried fruit, nuts, seeds, breads, crackers)
- eat processed foods as seldom as possible (nut butters, tofu, coconut milk, etc.)
- eat your calories rather than drink them (re plant milks, fruit juices, smoothies)
- eat when hungry, continue till comfortably full, don't starve or stuff yourself
That about covers all the loopholes! Get to it.