Poha (1 Cup) and Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb))

Keep the apple portion modest, such as one small whole apple, and eat it with a protein-rich food like plain Greek yogurt or paneer.

Avoid apple juice, applesauce, or peeled apples; choose a whole apple with the skin on.

Make poha with plenty of non-starchy vegetables such as peas, carrots, beans, spinach, or capsicum to increase fiber and volume.

Add protein and healthy fat to poha, such as peanuts, roasted chana, paneer, egg, or unsweetened yogurt.

Use a smaller serving of poha and avoid adding sugar, sweetened chutneys, potatoes, or large amounts of sev.

Take a 10–15 minute easy walk after eating to help blunt the rise.