Cooked Rice (1 Cup, Cooked) and Ragi Mudde (1 Piece)

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

Choose smaller servings of parboiled basmati rice rather than polished short-grain rice, and avoid very soft, overcooked rice.

Pair the meal with protein and healthy fat, such as dal, chickpeas, rajma, eggs, fish, chicken, paneer, tofu, curd, or a small handful of nuts.

Eat vegetables and protein first, then have the rice or ragi mudde last; avoid eating the starch by itself.

Cook rice, cool it in the refrigerator, and reheat it before eating when practical; this can reduce the rise compared with freshly cooked rice.

Take a brisk 10–20 minute walk or do light activity soon after the meal, and avoid sugary drinks, desserts, or extra starch with it.