White Rice (1 Cup, Cooked), Sambar (1 Cup), English Indian Rasam Soup (1 Cup) and Curd (Amul) (1 Serving)

Reduce the white-rice portion and bulk out the meal with extra non-starchy vegetables in sambar, such as okra, eggplant, spinach, cabbage, cauliflower, or green beans.

Replace white rice with a modest serving of parboiled basmati rice or quinoa, and keep the serving to about ½–¾ cup cooked.

Eat the curd, vegetables, and sambar first; have the rice last and mix it with sambar rather than eating it plain.

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

Add a protein-rich side such as lentils, chickpeas, tofu, paneer, egg, fish, or chicken; this can soften the rise after the rice.

Take a 10–20 minute easy walk soon after eating, if it is safe and appropriate for you.