White Rice (1 Cup, Cooked), English Indian Dal Palak (100 G) and Curd (Nandini) (1 Serving)

Reduce the white-rice portion and replace part of it with quinoa or brown basmati rice; keep the dal palak as the larger part of the meal.

Choose plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweet lassi alongside the meal.

Start with a salad of cucumber, tomato, carrot, and leafy vegetables dressed with lemon, then eat dal palak and curd before the rice.

Increase the palak and dal quantity, using a thicker dal with whole lentils rather than a thin, rice-heavy meal.

Add a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, to the curd or meal.

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