Japanese Red Rice (1 Cup), Curd (Nandini) (1 Serving) and Dal Yellow (Hommade) (1 Serving)

Reduce the portion of Japanese red rice and avoid second helpings; pair it with a larger serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or salad.

Keep yellow dal to a moderate portion and choose a thicker preparation with less added starch; add lemon, cumin, and vegetables rather than serving extra rice.

Include protein and healthy fat with the meal, such as eggs, tofu, paneer, fish, chicken, or a small handful of nuts, to slow digestion.

Choose unsweetened plain curd and keep the serving modest; avoid sweetened curd, fruit-flavoured yogurt, or adding sugar, honey, or jaggery.

Eat vegetables and protein first, then dal and curd, and have the rice last; eat slowly and avoid sugary drinks alongside the meal.

Take a 10–20 minute easy walk after eating and track your post-meal readings to identify the rice, dal, or curd portion that works best for you.