Chai (1 Mug (8 Fl Oz)) and Poha (1 Cup)

Have a smaller portion of poha and avoid seconds; eat it slowly rather than on an empty stomach.

Prepare poha with plenty of non-starchy vegetables such as peas, carrots, capsicum, beans, and spinach, and limit potatoes.

Add protein and fat to the meal, such as peanuts, paneer, tofu, egg, or plain unsweetened yogurt.

Make chai without sugar, honey, jaggery, or sweetened creamer; use cinnamon, ginger, cardamom, or cloves for flavor instead.

Choose a less sweet, milk-based chai and avoid pairing it with biscuits, rusk, namkeen, or other refined-flour snacks.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.