Millet (Cooked) (100 G) and English Dal (1 Cup)

Reduce or skip the cooked millet portion; if you keep it, measure a small serving and avoid seconds.

Build the meal around English dal, tofu, eggs, fish, or chicken, with a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or salad.

Add a modest amount of fat and fiber, such as avocado, nuts, seeds, or olive oil, rather than eating the millet on its own.

Eat the vegetables and protein first, then the dal, and have any millet last.

Avoid sweet drinks, fruit juice, desserts, and refined breads alongside this meal.

Take a 10–20 minute easy walk after eating, if safe for you.