White Rice (Medium-Grain, Cooked) (1 Cup) and Dal Yellow (Hommade) (1 Serving)

Reduce the cooked white-rice portion and increase the dal and non-starchy vegetables on the plate, such as spinach, okra, cauliflower, broccoli, or salad.

Swap some or all of the medium-grain white rice for cooked barley, quinoa, or basmati rice, using a smaller serving than usual.

Add a protein source to the meal, such as eggs, tofu, paneer, fish, or plain Greek yogurt, rather than eating rice and dal alone.

Include healthy fat and fiber with the meal—for example, a small portion of nuts, seeds, avocado, or a salad dressed with olive oil and lemon.

Avoid sweet drinks, dessert, and extra refined carbohydrates with this meal; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.