Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and English Lemon Rice (100 G)

Reduce the portion of lemon rice and avoid having it as the main part of the meal; bulk up the plate with non-starchy vegetables such as spinach, broccoli, cauliflower, cucumber, or okra.

Replace some or all of the rice with quinoa prepared with lemon, herbs, and vegetables.

Add protein and healthy fats to the meal, such as eggs, tofu, paneer, fish, chicken, or lentils, before eating the starch portion.

Have the tea without added sugar; use cinnamon, cardamom, or a non-sugar sweetener if needed, and keep milk portions moderate.

Eat vegetables and protein first, then eat the lemon rice last and slowly.

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