English Moong Dal (100 G) and Brown Rice (100 G)

Reduce the brown-rice portion and increase the English moong dal and non-starchy vegetables such as spinach, broccoli, okra, or cauliflower on the same plate.

Choose firmer, less-cooked brown rice; avoid overcooking it and avoid rice that is very soft or mushy.

Add protein and healthy fat to the meal, such as tofu, paneer, eggs, plain unsweetened yogurt, nuts, or seeds, while keeping added sugars out.

Start the meal with a salad or cooked non-starchy vegetables dressed with lemon, vinegar, or a small amount of olive oil, then eat the rice last.

Avoid combining this meal with sweet drinks, desserts, large portions of fruit, or other starches such as bread, potatoes, or noodles.

Take a gentle 10–20 minute walk after eating, if this is safe and appropriate for you.