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

Reduce the steamed-rice serving to about one-quarter to one-third of the plate, and eat the sambar and vegetables first.

Choose parboiled basmati rice in a smaller portion, or replace part of the rice with quinoa.

Make sambar thicker with extra toor dal and add vegetables such as okra, eggplant, bottle gourd, green beans, or spinach; avoid adding potato.

Add a side salad of cucumber, tomato, and leafy greens with lemon or vinegar before the meal.

Include a protein side such as egg, plain unsweetened Greek yogurt, tofu, or grilled fish to slow digestion of the meal.

Avoid second helpings of rice and skip sweet drinks or desserts with this meal; take a 10–20 minute walk after eating.