White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup) and Curd (Amul) (1 Serving)

Reduce the portion of cooked white rice and increase the proportion of plain curd, lentils, chickpeas, or non-starchy vegetables such as broccoli, spinach, cauliflower, or okra.

Eat the curd with the meal rather than having rice by itself; add a small handful of almonds, walnuts, or peanuts for more fat and fiber.

Start the meal with a salad of cucumber, tomato, leafy greens, and a lemon-based dressing, then eat the rice last.

Replace part of the rice with lentils, chickpeas, or barley to make the meal slower to digest.

Avoid sweetened curd, added sugar, fruit syrups, and sweet drinks alongside the meal.

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