White Rice (1 Cup, Cooked), Fish Curry (1 Serving (240g)) and Dal Yellow (Hommade) (1 Serving)

Reduce the white-rice portion to about 1/2 cup cooked, and fill the rest of the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or green beans.

Replace white rice with a smaller serving of cooked barley, quinoa, or brown basmati rice; keep the serving to about 1/2 cup cooked.

Increase the dal yellow portion and include whole or less-processed lentils where possible; the extra protein and fiber can slow the meal’s glucose rise.

Choose fish curry made without added sugar, potato, or large amounts of thickened gravy; prioritize fish, tomatoes, tamarind, spices, and non-starchy vegetables.

Eat vegetables and dal first, then fish curry, and have the rice last rather than starting with rice.

Take a 10–20 minute easy walk soon after the meal, if safe for you, to help reduce the post-meal rise.