Brown Rice (1 Cup, Cooked) and Dal (1 piece)

Reduce the brown-rice portion and increase the dal plus non-starchy vegetables such as spinach, okra, cauliflower, or broccoli.

Choose firmer, less-polished brown rice or parboiled brown rice, and avoid overcooking it; keep the grains separate rather than very soft or mushy.

Add a protein side such as plain unsweetened Greek yogurt, tofu, paneer, eggs, fish, or chicken; avoid sweetened yogurt or sugary sauces.

Include healthy fats and fiber with the meal, for example almonds, walnuts, chia seeds, flaxseed, avocado, or a salad dressed with olive oil and lemon.

Eat vegetables and protein first, then dal and rice last; this can slow the rise after the meal.

Take a 10–20 minute easy walk soon after eating, and avoid pairing the meal with sweet drinks, desserts, or large portions of fruit juice.