Dal Yellow (Hommade) (1 Serving), Steamed Rice (1 Cup, Cooked) and Green String Beans (1 Cup)

Replace most or all of the steamed rice with cooked barley, quinoa, or lentils, and keep the portion modest.

Increase the proportion of green string beans and dal relative to the starch portion; add non-starchy vegetables such as spinach, broccoli, cauliflower, or salad.

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

Include a small amount of healthy fat, such as avocado, nuts, seeds, or olive oil, while avoiding sugary sauces.

Eat the vegetables and protein first, then dal, and leave the starch portion for last.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.