Homemade - Arhar Dal Khichdi (1 cup)

Reduce the rice portion in the khichdi and increase arhar dal, using a 1:1 rice-to-dal ratio or slightly more dal than rice.

Choose aged basmati or brown basmati rice for the khichdi instead of short-grain white rice, and keep the cooked serving to about 1 cup.

Add plenty of non-starchy vegetables such as spinach, cauliflower, green beans, zucchini, or okra while cooking the khichdi.

Have the khichdi with a protein-rich side such as plain curd, paneer, tofu, or egg, rather than eating it alone.

Add a small amount of healthy fat, such as 1–2 teaspoons of ghee, and avoid pairing the meal with papad, pickle with added sugar, or sweet drinks.

Take a 10–20 minute easy walk soon after the meal and avoid lying down immediately.