White Rice (1 Cup, Cooked), English Dal (1 Cup) and Curd (1 piece)

Keep the curd plain and unsweetened; avoid added sugar, sweetened fruit, flavoured curd, or sweet drinks with the meal.

Reduce the white-rice portion and replace part or all of it with cooked quinoa, barley, or buckwheat.

Eat a large serving of non-starchy vegetables first, such as spinach, okra, cauliflower, cabbage, broccoli, cucumber, or salad, then have the dal and grain.

Increase the dal portion and add protein or healthy fat, such as paneer, tofu, egg, fish, chicken, nuts, or seeds, while keeping oils moderate.

Avoid having rice on an empty stomach; start the meal with vegetables and protein, and eat the rice last.

Take a 10–20 minute easy walk after the meal and avoid lying down immediately afterward.