White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Reduce the white rice portion and make dal and mixed salad greens the larger parts of the meal.

Replace white rice with cooked barley or quinoa, keeping the portion moderate.

Add a source of protein or healthy fat to the salad, such as eggs, tofu, paneer, avocado, olive oil, or nuts.

Choose a thicker, less watery dal with extra vegetables such as spinach, cauliflower, zucchini, or okra.

Eat the salad and dal before the starch portion to slow the rise after the meal.

Take a 10–20 minute easy walk after eating, if appropriate for you.