Fish (100 G), 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 fish and dal portions instead; fish does not add carbohydrate, and the extra protein can blunt the meal’s rise.

Swap white rice for cooked pearled barley, quinoa, or basmati rice in a modest portion; these are generally gentler options than standard white rice.

Add a generous serving of non-starchy vegetables such as spinach, broccoli, okra, cauliflower, or green beans to increase fiber and meal volume.

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

Avoid adding sugary drinks, sweet chutneys, or desserts to this meal; choose water, unsweetened tea, or plain sparkling water instead.

Take a 10–20 minute easy walk after eating, if medically appropriate, to help reduce the post-meal rise.