Tea with Milk (1 Teacup (6 Fl Oz)), Oats (Saffola) (1 Serving), Chickpea Flour (Besan) (100 G), English Coconut Flour (100 G), Health Mix (Manna) (1 Serving) and Dosa (Saravana Bhavan) (1 Serving)

Reduce the portion of besan dosa, oats, health mix, and coconut flour foods; have one carbohydrate-rich item per meal rather than combining several in the same sitting.

Choose smaller, thicker besan dosas with plenty of non-starchy vegetables (such as spinach, cabbage, cauliflower, mushrooms, or bell peppers) and add protein such as eggs, paneer, tofu, Greek yogurt, or unsweetened curd.

For oats, use steel-cut or rolled oats instead of instant oats; cook with water or unsweetened milk, and add chia seeds, flaxseed, nuts, cinnamon, and protein rather than honey, sugar, banana, or dried fruit.

Make health mix only if it is unsweetened and contains mostly legumes, seeds, nuts, and whole grains; use a small serving and pair it with eggs, tofu, paneer, or plain yogurt instead of drinking it alone.

Take tea with unsweetened milk, avoid sugar, jaggery, biscuits, rusks, and sweet snacks alongside it; consider having tea after a balanced meal rather than on an empty stomach.

Eat vegetables and protein first, then the dosa, oats, or health mix; take a 10–20 minute easy walk after the meal and monitor which preparation and serving size gives you the smallest rise.