Dal Yellow (Hommade) (1 Serving), White Rice (Medium-Grain) (1 Cup) and Cooked Green String Beans (1 Cup, Ns As To From Fresh, Frozen, Or Canned)

Reduce the portion of medium-grain white rice and increase the portions of cooked green beans and yellow dal; keep rice to a smaller side serving rather than the base of the meal.

Replace medium-grain white rice with cooked barley, quinoa, or basmati rice, and keep the serving modest.

Add a protein-rich side such as tofu, eggs, fish, chicken, or plain Greek yogurt to slow absorption of the meal’s carbohydrates.

Eat the green beans and dal first, then the rice last; avoid eating the rice by itself or beginning the meal with it.

Include a small amount of unsaturated fat, such as olive oil, avocado, nuts, or seeds, with the beans and dal.

Take a gentle 10–20 minute walk soon after the meal, if safe and appropriate for you.