Sambar Rice (MTR) (1 Serving)

Reduce the rice portion and increase the sambar-to-rice ratio, emphasizing non-starchy vegetables such as okra, eggplant, spinach, cabbage, or green beans.

Choose a smaller serving of parboiled basmati rice or brown basmati rice instead of regular white rice.

Add a protein side such as plain unsweetened yogurt, tofu, paneer, egg, fish, or chicken; avoid sweetened yogurt.

Include a small portion of peanuts, almonds, or seeds with the meal to slow digestion and increase fullness.

Eat the vegetables, protein, and sambar first, then have the rice last rather than mixing a large rice-heavy serving.

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