Dal Khichdi (1 piece)

Reduce the rice portion in the dal khichdi and increase the dal-to-rice ratio; choose whole or minimally polished rice in a modest serving.

Add non-starchy vegetables such as spinach, cauliflower, green beans, zucchini, or okra to the khichdi for more fiber and volume.

Have a small side of plain unsweetened yogurt or cucumber raita; avoid sweetened yogurt.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, without sugary dressings.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia, or flaxseed, alongside the meal.

Avoid pairing khichdi with papad, pickles containing sugar, sweet drinks, dessert, or extra rice; take a 10–15 minute easy walk after eating.