White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and English Indian Rasam Soup (1 Cup)

Reduce the white-rice portion and make dal and non-starchy vegetables the larger part of the meal.

Swap white rice for pearl barley, quinoa, or intact brown lentils; keep portions moderate.

Add a protein side such as eggs, plain Greek yogurt, tofu, fish, or chicken, and avoid sweetened yogurt or sugary drinks.

Include high-fiber vegetables with the meal, such as okra, spinach, broccoli, cauliflower, cabbage, green beans, or eggplant.

Eat the dal, vegetables, and protein before the rice rather than starting with rice.

Take a brisk 10–20 minute walk soon after the meal, if safe for you.