White Rice (1 Cup, Cooked), Chicken Breast (100 G) and Curd (Milky Mist) (1 Serving)

Reduce the white-rice portion and fill the remaining plate with non-starchy vegetables such as broccoli, spinach, cauliflower, mushrooms, or salad.

Replace some or all of the white rice with cooked barley, quinoa, lentils, chickpeas, or beans.

Eat the chicken, curd, and vegetables first, then have the rice last to slow the rise after the meal.

Choose plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweet sauces.

Add a small amount of healthy fat or fiber to the meal, such as avocado, chia seeds in curd, or a handful of nuts.

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