Curd (Nandini) (1 Serving) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion and fill at least half the plate with non-starchy vegetables such as broccoli, spinach, cauliflower, okra, or salad.

Replace part or all of the white rice with cooked barley, quinoa, lentils, chickpeas, or beans.

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

Add protein and healthy fat to the meal, such as tofu, eggs, fish, chicken, paneer, nuts, or seeds, alongside the curd and rice.

Eat the vegetables and protein first, then have the curd and rice, rather than eating the rice alone or first.

Take a 10–20 minute easy walk after the meal to help limit the rise in blood glucose.