White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and Curd (Nandini) (1 Serving)

Reduce the white-rice portion and replace part of it with cooked quinoa or basmati rice; keep the total grain serving modest.

Increase the yellow dal portion and add non-starchy vegetables such as spinach, okra, broccoli, cauliflower, or beans to slow digestion.

Choose plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweetened drinks to the meal.

Eat the vegetables and dal first, then curd, and have the rice last.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, alongside the meal.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.