Punjabi Kadhi (Gits) (1 Serving) and Instant White Rice (100 G)

Reduce the instant white rice portion and bulk the meal with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad.

Replace some or all of the instant white rice with cooked lentils, chickpeas, or beans; these add fiber and protein and can be mixed into the meal.

Use cooked barley or quinoa instead of instant white rice when practical, keeping the grain portion moderate.

Have the kadhi with extra vegetables and avoid adding sugar or sweetened yogurt; choose plain unsweetened yogurt if making it at home.

Add a protein-rich side such as eggs, paneer, tofu, fish, or chicken, and eat it before or alongside the rice rather than eating rice first.

Take a 10–20 minute easy walk soon after the meal, if safe and appropriate for you.