White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and English Indian Eggplant (100 G)

Reduce the white-rice portion to about 1/4–1/2 cup cooked and increase the dal and eggplant portions instead.

Replace white rice with cooked pearled barley, quinoa, or basmati brown rice in a modest portion.

Add more non-starchy vegetables to the meal, such as spinach, okra, cauliflower, broccoli, or salad vegetables.

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

Cook the dal with minimal added sugar and avoid serving the meal with sweet drinks, dessert, or refined-flour breads.

Eat the vegetables and dal first, then have the rice last; a 10–20 minute walk after the meal may also help.