English Indian Sabji (1 Serving (110g)), White Rice (1 Cup, Cooked) and Dal Yellow (Hommade) (1 Serving)

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

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

Eat the sabji first, then dal, and have rice last; avoid starting the meal with rice alone.

Add protein such as tofu, paneer, plain Greek yogurt, eggs, fish, or chicken to the meal.

Include more high-fiber vegetables such as spinach, cauliflower, okra, eggplant, broccoli, cabbage, or green beans in the sabji.

Take a 10–20 minute easy walk after eating and avoid sweet drinks or dessert with the meal.