Cooked Rice (1 Cup, Cooked) and English Masoor Dal (1 Cup)

Reduce the rice portion and increase the English masoor dal portion; keep the dal unsweetened and avoid adding sugar or jaggery.

Choose parboiled or basmati rice, cook it firm rather than very soft, and avoid overcooking.

Cook rice ahead, refrigerate it, then reheat it before eating; this can lessen the post-meal rise for some people.

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

Include a protein or healthy-fat side, such as plain curd, paneer, egg, fish, chicken, tofu, nuts, or seeds, while keeping added oil moderate.

Take a 10–20 minute easy walk after the meal and avoid sweet drinks, dessert, or fruit juice alongside it.