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

Reduce the steamed rice portion and replace part of it with a smaller serving of intact whole grains such as steel-cut oats or barley, while keeping the moong dal portion generous.

Add plenty of non-starchy vegetables to the meal, such as broccoli, spinach, cauliflower, cabbage, okra, or green beans; aim for vegetables to fill about half the plate.

Include a protein source with the meal, such as tofu, tempeh, eggs, plain Greek yogurt, fish, or chicken, to slow carbohydrate absorption.

Add a small amount of healthy fat, such as avocado, almonds, walnuts, chia seeds, flaxseed, or olive oil, rather than eating rice and dal alone.

Choose firmer, less-cooked rice and avoid very soft, sticky, or overcooked rice; cool cooked rice and reheat it before eating when practical.

Take a 10–20 minute easy walk soon after the meal and avoid lying down or remaining sedentary afterward.