Cooked Rice (1 Cup, Cooked) and English Chana Dal (100 G)

Reduce the cooked rice portion and increase the english chana dal portion, while keeping total carbohydrate intake moderate.

Choose parboiled or basmati rice, cook it al dente, and avoid overcooking it until very soft.

Cook rice, cool it in the refrigerator, then reheat it before eating; keep portions modest.

Add a large serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cabbage, or green beans to the meal.

Include protein and healthy fats with the meal, such as eggs, plain unsweetened yogurt, tofu, fish, chicken, nuts, or seeds.

Eat vegetables and protein first, then chana dal, and have rice last; avoid sugary drinks, desserts, or extra refined-flour foods alongside it.