Rice and rasam (1 piece)

Reduce the rice portion and serve it in a smaller bowl; make vegetables and protein the larger part of the meal.

Choose basmati rice, preferably cooked firm rather than very soft or sticky, and avoid overcooking it.

Add a generous serving of non-starchy vegetables such as okra, spinach, cabbage, cauliflower, beans, or bottle gourd alongside the rasam.

Include a protein-rich side such as dal, lentils, chickpeas, paneer, eggs, fish, or chicken; eat this before the rice.

Have plain unsweetened yogurt or curd with the meal, if it suits you, rather than sweetened drinks or dessert.

Avoid drinking rasam with extra rice or taking second helpings; wait 15–20 minutes after finishing before deciding whether you are still hungry.