Food category
Rice & Rice Dishes
Rice is a staple for many families. Portion and pairing matter most.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Arroz caldo
congee, lugaw with chicken
Rice porridge digests fast — add egg and chicken, keep bowl small.
Portion: 1 bowl (about 300 g)
Bisi bele bath
sambar rice
Rice-lentil dish — ask for more dal and vegetables.
Portion: 1 cup (about 200 g)
Brown rice
red rice, unpolished rice
Keeps its bran layer — more fibre than white rice.
Portion: ½ cup cooked (about 100 g)
Chicken biryani
beryani, biryani
Rice, oil and ghee together — a festive dish best kept to a small portion.
Portion: 1 small cup (about 150 g)
Chicken mandi
mandi
Rice-heavy dish — take half the rice and more chicken and salad.
Portion: 1 plate (about 300 g)
Chicken pulao
pilau, yakhni pulao
Lighter than biryani but still rice-heavy — add salad and raita.
Portion: 1 small cup (about 150 g)
Curd rice
mosaranna, thayir sadam
Yogurt helps, but it is still mainly rice.
Portion: 1 cup (about 200 g)
Garlic fried rice (sinangag)
garlic rice
Fried rice adds oil to a large rice portion — choose plain rice, ½ cup.
Portion: 1 cup (about 160 g)
Jeera rice
cumin rice
Rice with oil and cumin — portion is what matters.
Portion: 1 small cup (about 150 g)
Khichdi (rice and lentil)
khichri, kitchari
Lentils add protein and fibre; more dal and less rice is better.
Portion: 1 cup (about 150 g)
Lamb kabsa
kabsa, machboos
Large rice portion with fatty meat — share one plate.
Portion: 1 plate (about 300 g)
Lemon rice
chitranna, elumichai sadam
Tempered rice — portion matters.
Portion: 1 small cup (about 150 g)
Vegetable pulao
veg pilau
Vegetables help — still keep rice to one quarter of the plate.
Portion: 1 small cup (about 150 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
A staple carbohydrate — keep it to one quarter of the plate.
Portion: ½ cup cooked (1 fist) (about 100 g)