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

Reduce the white-rice portion and increase the yellow-dal portion; aim to make rice no more than about one-quarter of the meal.

Add a large serving of non-starchy vegetables such as broccoli, spinach, cauliflower, okra, or green beans before or alongside the rice and dal.

Include a protein or fat source with the meal, such as plain Greek yogurt, tofu, eggs, fish, chicken, or a small handful of almonds.

Cook the rice ahead, chill it, and reheat it before serving; keep the serving size modest.

Replace part of the short-grain white rice with cooked barley, quinoa, or lentils.

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