Curd (Amul) (1 Serving) and Fried Rice (1 Serving (149g))

Reduce the fried rice portion and increase the proportion of non-starchy vegetables such as broccoli, spinach, mushrooms, peppers, cauliflower, or green beans.

Choose brown basmati rice or parboiled basmati rice instead of regular white rice, and keep the rice serving modest.

Add a protein source to the meal, such as egg, tofu, paneer, chicken, fish, or lentils, rather than eating rice mostly on its own.

Use plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweetened beverages alongside the meal.

Prepare fried rice with minimal oil and avoid sugary sauces; season with herbs, spices, vinegar, garlic, ginger, and soy sauce in moderation.

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