White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and Boiled Egg (1 Large)

Reduce the white rice portion and replace part of it with barley, quinoa, or buckwheat; keep the dal and boiled egg as the main components of the meal.

Choose firmer, less-cooked yellow dal and avoid adding sugar, jaggery, or sweet sauces; season with lemon, cumin, turmeric, ginger, and herbs instead.

Add a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, cabbage, or green beans before or alongside the rice and dal.

Eat in this order: non-starchy vegetables first, then egg and dal, and have the rice last.

Include a small amount of healthy fat, such as avocado, olives, nuts, seeds, or unsweetened plain yogurt, to slow digestion and blunt the rise.

Avoid seconds of rice and take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.