English Curd Rice (100 G)

Use a smaller portion of cooked rice and increase the proportion of plain curd, cucumber, and herbs.

Choose cooled, reheated basmati rice instead of freshly cooked white rice; keep the rice portion to about one cupped hand.

Mix in cooked lentils such as moong dal or chickpeas to add protein and fibre, while reducing the amount of rice.

Add non-starchy vegetables such as cucumber, tomato, spinach, cauliflower, or green beans alongside the meal.

Include a protein side such as boiled egg, grilled chicken, tofu, paneer, or unsweetened Greek yogurt.

Take a 10–20 minute easy walk soon after eating, and avoid pairing the meal with sweet drinks, desserts, or large portions of fruit.