Carrots (1 Cup, Chopped), White Rice (1 Cup, Cooked), Curd Made From Toned Milk (Hatsun) (1 Serving) and Sambar (1 Cup)

Reduce the portion of the refined starch and replace part of it with cooked barley, quinoa, or brown basmati rice.

Start the meal with a salad of cucumber, leafy greens, tomato, and lemon, then eat the sambar and curd before the starch portion.

Increase the lentils and non-starchy vegetables in the sambar, while limiting starchy additions such as potato.

Keep carrots as a smaller component of the meal and pair them with curd, lentils, or another protein-rich food rather than eating them with a large starch serving.

Choose plain unsweetened toned-milk curd and avoid adding sugar, sweetened fruit, or sweet beverages alongside the meal.

Take a 10–20 minute easy walk after eating and avoid sitting continuously after the meal.