Dal (1 Cup) and Instant White Rice (1 Cup, Cooked)

Reduce the instant white rice portion and increase the dal portion; use a smaller bowl or plate to make the change easier.

Add a large serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cabbage, or salad alongside the meal.

Pair the meal with protein and fat, such as plain Greek yogurt, eggs, tofu, paneer, or a small handful of almonds or walnuts.

Choose firmer, less-cooked dal and include whole lentils or chickpeas when possible, rather than making the dal very smooth or watery.

Have the rice and dal after vegetables and protein instead of eating the rice first.

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