Dal Yellow (Hommade) (1 Serving), English Bottle Gourd Curry (1 Cup) and White Rice (1 Cup, Cooked)

Reduce the white rice portion and increase the share of yellow dal and bottle gourd curry; keep rice to about one-quarter of the plate.

Choose a smaller serving of cooked basmati rice, preferably parboiled or cooled and reheated, instead of a large mound of freshly cooked white rice.

Add a side salad of cucumber, tomato, leafy greens, and lemon before the meal to increase fiber and slow absorption.

Have the dal with extra non-starchy vegetables such as okra, spinach, cauliflower, or cabbage.

Include a protein or healthy-fat accompaniment, such as plain unsweetened yogurt, paneer, egg, fish, tofu, or a small handful of nuts.

Take a gentle 10–20 minute walk after eating, if this is safe and appropriate for you.