Cooked Rice (1 Cup, Cooked), Sambar (1 Cup) and Curd (Nandini) (1 Serving)

Reduce the cooked rice portion and fill at least half the plate with non-starchy vegetables such as okra, spinach, cabbage, cauliflower, or beans.

Choose a smaller serving of cooked parboiled basmati rice instead of regular white rice, and avoid very soft or overcooked rice.

Eat sambar with plenty of vegetables and dal first, then curd, and have rice last to slow the rise after the meal.

Add a protein-rich side such as plain unsweetened curd, paneer, tofu, eggs, fish, or chicken; avoid sweetened curd.

Cool cooked rice, refrigerate it, and reheat it before eating rather than serving it freshly cooked.

Avoid seconds of rice and skip sugary drinks, desserts, papad, and fried accompaniments with this meal.