Butter milk (1 piece) and Sprouts - moong, kala chana, moth, masoor dal and peanuts (1 piece)

Check the buttermilk label and choose plain, unsweetened buttermilk with no added sugar, fruit, malt, or flavored mix-ins; keep the serving to about 150–200 ml.

Reduce the total legume portion at one meal: start with ½ cup cooked sprouts/legumes combined rather than taking moong, kala chana, moth, and masoor together in large quantities.

Prefer well-cooked whole sprouts and legumes over blended, mashed, powdered, or finely processed preparations, and eat them slowly.

Add a large serving of non-starchy vegetables such as spinach, cucumber, tomato, cauliflower, okra, cabbage, or leafy salad to increase fiber and reduce the legume portion on the plate.

Include a modest protein-and-fat accompaniment such as eggs, paneer, tofu, plain curd, or a small handful of peanuts; avoid sweet chutneys, dates, jaggery, sugary drinks, and refined-flour sides with the meal.

Take a 10–20 minute easy walk after eating and use your glucose readings to identify which item and portion size causes the largest rise.