Japanese Red Rice (1 Cup), Dal Yellow (Hommade) (1 Serving) and Cauliflower (1 Cup)

Reduce the portion of Japanese red rice and increase cauliflower and yellow dal; use a smaller bowl and avoid second servings of rice.

Eat the cauliflower and dal first, then the red rice last to slow the rise in glucose.

Add a protein source such as tofu, eggs, plain Greek yogurt, fish, or chicken to the meal.

Include healthy fats such as avocado, nuts, seeds, or olive oil with the meal; avoid sweet sauces or sugary drinks.

Choose intact, less-cooked red rice and avoid overcooking it; keep the dal thick rather than watery.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.