English Indian Dal Palak (100 G), White Rice (1 Cup, Cooked) and Papad (Lijjat) (1 Serving)

Replace white rice with a smaller portion of cooked barley, quinoa, or brown basmati rice, and keep dal palak as the main part of the plate.

Eat a non-starchy vegetable salad or cooked vegetables first, then dal palak, and have the rice last.

Skip or limit papad, especially fried papad; use roasted cumin, lemon, cucumber, or a small vegetable side for crunch instead.

Increase the spinach and lentil portion in dal palak while reducing the rice portion; avoid adding sugar, cream, or excess oil.

Add a protein-rich side such as plain unsweetened Greek yogurt or paneer to slow the rise after the meal.

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