English Hot Lentil Rice Dish (1 Cup) and English Curd Rice (100 G)

Reduce the rice portion in each dish and increase the lentils, using a roughly 1:1 ratio of cooked lentils to rice or more lentils than rice.

Avoid having both lentil rice and curd rice as full portions in the same meal; choose one smaller rice serving and add non-starchy vegetables such as okra, cauliflower, spinach, cabbage, or green beans.

Use cooled, then reheated rice rather than freshly cooked hot rice when practical, and keep the serving modest.

Choose plain unsweetened curd and avoid adding sugar, sweetened boondi, sweet chutneys, or sweet drinks alongside the meal.

Start the meal with a salad or cooked vegetables, then eat lentils/curd before the rice portion.

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