Yogurt (1 serving), Cooked Beets (from Fresh) (1 Cup, Whole), English Indian Dal Palak (1 Serving (125g)), Bulgur (Cooked) (1 Cup) and Tinda Sabzi (1 Serving (125g))

Reduce the cooked bulgur portion and bulk up the plate with extra dal palak, tinda sabzi, spinach, mushrooms, or cauliflower.

Eat the vegetables, dal, and yogurt before the bulgur and beets; save the starchier items for the end of the meal.

Add more protein and fat to the meal, such as paneer, tofu, eggs, fish, chicken, or a small handful of almonds or walnuts.

Keep cooked beets to a smaller side portion and combine each bite with yogurt, paneer, or dal rather than eating them separately.

Choose plain, unsweetened yogurt; avoid sweetened yogurt, sugar, honey, dates, or fruit additions at the same meal.

Take a brisk 10–20 minute walk soon after eating, and avoid sitting still for the first hour after the meal.