English Indian Mash Dal with Rice (1 Cup)

Use a smaller rice portion and increase the mash dal portion, since the lentils provide more protein and fibre.

Choose cooked, cooled-and-reheated basmati rice in a modest serving rather than freshly cooked white rice.

Add a large side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or green beans.

Eat the dal and vegetables first, then have the rice last; avoid seconds of rice.

Include protein and healthy fat with the meal, such as plain yogurt, paneer, egg, fish, chicken, or a small handful of nuts.

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