Japanese Red Rice (1 Cup) and English Dal (1 Cup)

Reduce the portion of Japanese red rice and keep the dal portion moderate; avoid second servings of either.

Eat the dal with a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or salad before the rice.

Add protein and healthy fat to the meal, such as tofu, eggs, fish, chicken, plain Greek yogurt, nuts, or seeds.

Choose a thicker, less watery dal with intact lentils, and avoid adding sugar, sweet chutneys, or starchy thickeners.

Have the rice and dal after a protein- and vegetable-rich starter rather than eating rice first.

Take a 10–20 minute easy walk soon after the meal, if medically appropriate.