Steamed Rice (1 Cup, Cooked) and English Masoor Dal (1 Cup)

Reduce the steamed-rice portion and increase the proportion of English masoor dal and non-starchy vegetables such as spinach, cauliflower, okra, or broccoli.

Replace some or all of the steamed rice with barley, quinoa, or bulgur wheat.

Add protein and fat to the meal, such as plain yogurt, eggs, tofu, paneer, fish, or chicken, rather than eating rice and dal alone.

Start the meal with a salad of cucumber, leafy greens, tomato, and lemon or vinegar dressing before the dal and rice.

Choose intact, less-processed grains and avoid overcooking them; keep the dal slightly firm rather than very soft or blended.

Take a 10–20 minute easy walk after the meal to help lower the post-meal rise.