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

Replace white rice with a modest portion of parboiled basmati rice, quinoa, or barley.

Start the meal with a non-starchy vegetable salad, then eat the dal and brinjal before the starch portion.

Keep the dal portion generous and avoid adding sugar, jaggery, or sweetened sauces to the curry.

Add protein or healthy fat to the meal, such as plain curd, paneer, tofu, eggs, fish, or a small handful of nuts.

Use more non-starchy vegetables in the brinjal curry, such as spinach, okra, cauliflower, or capsicum.

Take a gentle 10–20 minute walk after eating and avoid lying down immediately.