Kanda Poha (1 Serving (245g)) and Chai (1 Mug (8 Fl Oz))

Make chai unsweetened or use a non-sugar sweetener; avoid biscuits, rusks, or other sweet accompaniments.

Reduce the poha portion and bulk it up with onion, peas, capsicum, spinach, cabbage, or other non-starchy vegetables.

Add protein and healthy fat to the meal, such as eggs, paneer, tofu, plain curd, or a small handful of peanuts.

Choose a less processed, thicker variety of poha when available and avoid adding sugar, potatoes, or sweetened sev.

Eat the chai and poha after, rather than before, a protein-rich item such as plain curd, eggs, paneer, or tofu.

Take a 10–20 minute easy walk soon after eating, if medically appropriate.