Curd rice (1 piece)

Reduce the rice portion and increase the curd, using unsweetened plain curd without added sugar.

Choose cooled, cooked basmati rice for the curd rice and keep the serving modest; cooling before eating may lessen the rise for some people.

Add protein and healthy fat to the meal, such as paneer, boiled egg, tofu, or a small handful of peanuts.

Mix in non-starchy vegetables such as cucumber, tomato, spinach, grated carrot, or cabbage to add volume and fibre.

Avoid pairing curd rice with sugary drinks, sweetened curd, desserts, or large amounts of mango pickle; choose a small serving of unsweetened lemon or chilli pickle instead.

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