White Rice (1 Serving (105g)), Dal (1 Cup) and Chicken (1 Serving (85g))

Reduce the white-rice portion and replace part of it with cauliflower rice or a larger serving of non-starchy vegetables such as broccoli, spinach, okra, or salad.

Keep the chicken portion generous and choose grilled, baked, or lightly sautéed chicken rather than breaded or sweet-sauced preparations.

Use a moderate serving of dal, ideally thicker rather than watery, and avoid adding sugar or sweet chutneys.

Start the meal with a salad of leafy greens, cucumber, tomato, and lemon or vinegar dressing to slow the rise from the rice.

Add a small portion of plain unsweetened yogurt or a few nuts such as almonds alongside the meal.

Take a 10–20 minute easy walk after eating, and avoid lying down immediately after the meal.