Cooked Rice (1 Cup, Cooked) and English Indian Shahi Paneer (1 Cup)

Reduce cooked rice to a small portion (about 1/2 cup) and choose parboiled or basmati rice rather than sticky or short-grain rice.

Fill at least half your plate with non-starchy vegetables such as spinach, cauliflower, okra, peppers, or green beans before eating rice.

Keep shahi paneer protein-forward: use adequate paneer, and avoid added sugar, sweetened cream, or cashew-heavy gravy in large amounts.

Add a side salad with cucumber, tomato, leafy greens, lemon, and a little olive oil or plain yogurt.

Eat the paneer and vegetables first, then have the rice slowly rather than eating rice alone or first.

Take a gentle 10–20 minute walk after the meal, if appropriate for you.