English Dal (1 Cup) and White Rice (Long-Grain, Unenriched, Parboiled, Cooked) (1 Cup)

Reduce the white-rice portion and increase the English dal portion, using extra non-starchy vegetables such as spinach, broccoli, cauliflower, or green beans.

Replace some or all of the white rice with cooked barley, quinoa, or lentils.

Add a protein source such as grilled chicken, eggs, tofu, tempeh, or plain Greek yogurt to the meal.

Include healthy fats such as avocado, olives, nuts, seeds, or a small drizzle of olive oil with the dal and vegetables.

Choose a less-ripe apple, pear, orange, berries, or cherries instead of sweets or sweet drinks after the meal.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.