English Curd Rice (100 G) and Khichdi (1 Cup, Cooked)

Reduce the rice portion in curd rice or khichdi to about one-quarter of the plate, and avoid second servings.

Make khichdi with a higher lentil-to-grain ratio; use whole moong, masoor, or chana dal, and add non-starchy vegetables such as spinach, beans, cauliflower, or bottle gourd.

Replace some or all of the white rice with pearled barley, steel-cut oats, or quinoa in khichdi; cook until just tender rather than very soft or mushy.

For curd rice, use a smaller amount of cooled basmati rice mixed with unsweetened plain curd, cucumber, and roasted peanuts or seeds; avoid sweetened yogurt.

Eat protein and vegetables first—for example, eggs, paneer, tofu, fish, chicken, or a salad—then have the curd rice or khichdi.

Take a gentle 10–20 minute walk after the meal and monitor your response to identify a portion size that works for you.