Curd (Amul) (1 Serving) and English Lemon Rice (1 Cup)

Reduce the lemon-rice portion and add a larger serving of non-starchy vegetables such as broccoli, spinach, cucumber, or beans.

Prepare lemon rice with cooled, reheated basmati rice and include peanuts or almonds to slow absorption.

Choose plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweet chutneys.

Mix grated vegetables such as carrot, peas, cauliflower, or capsicum into the lemon rice to increase fibre and reduce the rice density.

Add a protein side such as paneer, egg, tofu, grilled chicken, or lentils, while keeping the rice serving modest.

Take a 10–15 minute easy walk after the meal, if appropriate for you.