White Rice (1 Cup, Cooked) and Sambar (1 Cup)

Replace most or all of the white rice with cooked quinoa, and keep the portion modest.

Eat the sambar with a larger serving of non-starchy vegetables such as spinach, okra, cauliflower, or green beans.

Add a protein side such as tofu, eggs, plain unsweetened Greek yogurt, or grilled chicken before eating the rice.

Eat vegetables and protein first, then sambar, and have the rice last rather than starting with rice.

Avoid second helpings of rice; use a smaller bowl and increase the vegetable-to-rice ratio.

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