Home Cooked - Dal (Lentils) and Basmati Rice , 1/2 cup (45g) (1 serving(s))

Reduce the basmati rice portion to 1/4 cup cooked and increase the dal and non-starchy vegetables on the plate.

Choose a higher-fiber dal preparation: keep lentils slightly firm, include vegetables such as spinach, okra, cauliflower, or green beans, and avoid added sugar.

Have a small salad of cucumber, tomato, leafy greens, and lemon or vinegar before the meal; use unsweetened dressing.

Replace some or all of the rice with cooked barley, quinoa, or cauliflower rice.

Add protein and healthy fat to the meal, such as plain yogurt, tofu, paneer, egg, fish, or a small handful of nuts, while limiting creamy or sweetened sauces.

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