English Bhindi Masala (1 Serving (200g)), Dal Yellow (Hommade) (1 Serving) and White Rice (1 Cup, Cooked)

Replace white rice with a smaller serving of quinoa, or use cauliflower rice for part of the rice portion.

Keep yellow dal and bhindi masala portions moderate, and fill at least half the plate with non-starchy vegetables such as cucumber, salad greens, cauliflower, or cabbage.

Eat the bhindi and dal first, then have the rice last; avoid taking a second rice serving.

Add protein to the meal, such as paneer, tofu, eggs, fish, or unsweetened Greek yogurt, while keeping added sugars minimal.

Use less oil-heavy gravy and avoid sweetened drinks, desserts, papad, or additional refined-flour sides with this meal.

Take a 10–20 minute easy walk after eating, if medically appropriate.