White Rice (1 Cup, Cooked) and Dal - Sambhar - W Vegetables (1 cup)

Replace the white rice with a smaller serving of cooked barley or quinoa, and keep the grain portion to about ½ cup cooked.

Start the meal with a generous serving of non-starchy vegetables such as okra, spinach, cabbage, cauliflower, beans, brinjal, or bottle gourd before eating the dal and grain.

Keep dal and sambhar thick and vegetable-rich; avoid adding potatoes, sweet potato, or large amounts of coconut-based additions.

Add a protein side such as plain curd, paneer, tofu, egg, fish, or chicken to slow digestion and improve fullness.

Use a 10–15 minute easy walk after the meal, rather than sitting or lying down immediately.

Reduce the total carbohydrate load by using one grain serving only and avoiding extras such as papad, sweet drinks, desserts, or fruit juice with the meal.