White Rice (100 G), Boiled Egg (1 Medium) and English Dal (100 G)

Reduce the white-rice portion and replace part or all of it with cooked barley, quinoa, or lentils.

Eat the boiled egg and dal first, then have the rice last; avoid eating the rice on its own.

Add a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, cabbage, cucumber, or green beans.

Choose a thicker, less watery dal with extra lentils and vegetables, and avoid added sugar or starchy thickeners.

Add lemon juice or a small amount of vinegar to the meal or salad, if tolerated.

Take a 10–20 minute easy walk after eating, if medically appropriate.