Khichdi (1 Cup, Cooked) and Curd Made From Toned Milk (Hatsun) (1 Serving)

Reduce the khichdi portion and increase the proportion of lentils and non-starchy vegetables such as spinach, cauliflower, beans, bottle gourd, or zucchini.

Prepare khichdi with whole moong or masoor dal and use parboiled basmati rice in a smaller quantity; avoid adding potatoes or other starchy vegetables.

Have the curd plain and unsweetened; do not add sugar, honey, fruit syrup, or sweetened toppings.

Add protein and healthy fat to the meal, such as paneer, tofu, eggs, or a small handful of nuts, to slow the rise after eating.

Eat a salad or cooked vegetables before the khichdi, and avoid drinking juice or sweet beverages alongside the meal.

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