Curd (Amul) (1 Serving), English Indian Rasam Soup (1 Cup), Vegetarian Stew (1 Cup), Sambar (1 Cup) and Cooked Rice (1 Cup, Cooked)

Reduce the cooked rice portion to about 1/3–1/2 cup and make the rest of the plate non-starchy vegetables and sambar vegetables.

Replace white rice with a smaller serving of cooked quinoa or pearled barley, and avoid adding extra rice with rasam.

Eat vegetables, sambar, and curd first; have the rice last rather than mixing a large rice portion into rasam or sambar.

Add protein and fibre to the meal: use extra lentils in sambar, include tofu or paneer, and choose unsweetened curd.

Avoid sweetened curd, coconut-heavy stew in large portions, and second helpings of rice; keep rasam and sambar lower in added sugar.

Take a 10–20 minute easy walk soon after eating, and monitor whether rice quantity or curd portions are the main trigger for you.