English Spiced Rice (1 Cup) and Lamb or Mutton with Gravy (Mixture) (1 Cup)

Reduce the rice portion and make lamb or mutton with gravy the larger part of the plate; avoid second servings of rice.

Choose basmati rice, preferably cooled and reheated, and cook it less soft rather than using sticky, overcooked rice.

Add plenty of non-starchy vegetables to the meal, such as spinach, okra, eggplant, cabbage, cauliflower, green beans, peppers, or salad.

Keep the gravy unsweetened: avoid added sugar, honey, sweet chutneys, and large amounts of tomato puree; use spices, herbs, yogurt, lemon, ginger, and garlic for flavor instead.

Include a protein- and fiber-rich side such as plain unsweetened yogurt, lentils, chickpeas, or beans, while keeping the rice serving modest.

Take a 10–20 minute easy walk soon after eating, and avoid sugary drinks, fruit juice, or dessert with the meal.