Dal Yellow (Hommade) (1 Serving) and Millet (Cooked) (100 G)

Reduce the millet portion and increase the dal-to-millet ratio; keep the meal centered on dal and non-starchy vegetables.

Add a large serving of fiber-rich vegetables such as spinach, okra, broccoli, cauliflower, or eggplant to slow absorption.

Include protein with the meal, such as plain Greek yogurt, tofu, paneer, eggs, fish, or chicken, prepared without added sugar.

Add a small amount of healthy fat, such as avocado, olives, nuts, seeds, or olive oil, rather than eating the millet plain.

Choose intact, minimally processed millet, cook it firm rather than very soft, and avoid large servings or second helpings.

Take a 10–20 minute easy walk after eating and avoid sugary drinks, sweetened yogurt, or dessert with the meal.