English Pulav (1 Cup) and Dal Yellow (Hommade) (1 Serving)

Reduce the pulao portion and fill at least half your plate with non-starchy vegetables such as cauliflower, broccoli, spinach, mushrooms, peppers, or salad.

Use cauliflower rice for part or all of the rice in the pulao; if using rice, choose a smaller serving of cooked basmati rice rather than a large serving.

Keep the yellow dal portion moderate and avoid adding potatoes, sugary sauces, or sweetened drinks to the meal.

Add protein and healthy fat, such as eggs, tofu, paneer, plain Greek yogurt, nuts, or avocado, to slow the rise after the meal.

Start with a salad or cooked vegetables dressed with lemon, vinegar, and olive oil before eating the dal and pulao.

Take a 10–20 minute easy walk soon after the meal, if medically appropriate.