Biryani (1 piece)

Reduce the biryani portion and avoid second helpings; fill the rest of the plate with a large serving of non-starchy vegetables such as cucumber, tomato, leafy greens, cauliflower, or broccoli.

Choose biryani made with aged basmati rice and ask for less rice and more chicken, fish, eggs, paneer, or lentils.

Have plain unsweetened yogurt or raita with cucumber and herbs; avoid sweetened yogurt, sugary drinks, and dessert with the meal.

Add a side of chickpeas, lentils, or beans in a modest portion instead of extra rice or naan.

Eat slowly and start with salad or vegetables before the biryani to reduce how quickly you eat the rice portion.

Take a gentle 10–20 minute walk after eating, if this is safe for you.