Dal Yellow (Hommade) (1 Serving), White Rice (1 Cup, Cooked), English Indian Sabji (1 Serving (110g)) and Chapati (1 Piece)

Reduce the total starch load: choose either 1 small chapati or a small serving of rice at the meal, rather than having full portions of both.

Replace white rice with a small portion of basmati rice, and cook it firm rather than very soft; avoid oversized servings.

Make chapatis with barley flour or a barley–besan blend instead of refined flour, and keep them thin and small.

Keep yellow dal, but avoid adding sugar, large amounts of potato, or heavy thickening; pair it with extra non-starchy vegetables such as okra, spinach, cauliflower, cabbage, eggplant, or green beans.

Start the meal with a salad or cooked non-starchy vegetables, then eat dal and sabji before the chapati or rice.

Add protein and healthy fat to the meal, such as plain curd, paneer, eggs, fish, chicken, tofu, nuts, or seeds, and take a 10–20 minute walk after eating.