English Dal (1 Cup) and White Rice (Medium-Grain, Cooked) (1 Cup)

Reduce the cooked white-rice portion and increase the dal portion, provided the dal is prepared without added sugar.

Replace medium-grain white rice with a smaller serving of parboiled basmati rice or brown basmati rice.

Add non-starchy vegetables such as broccoli, spinach, cauliflower, green beans, or salad to make up more of the meal volume.

Include a protein side such as eggs, tofu, plain Greek yogurt, fish, or chicken; avoid sweetened sauces.

Add healthy fats in modest amounts, such as olive oil, avocado, nuts, or seeds, rather than eating the rice and dal alone.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks or dessert alongside it.