Chicken thali (1 piece)

Start with a salad or non-starchy vegetables such as cucumber, tomatoes, leafy greens, okra, or cabbage before the main meal.

Keep rice to a small portion; if available, choose a modest serving of brown basmati rice or replace part of the rice with extra vegetables.

Choose whole-wheat roti or barley roti in place of naan, refined-flour breads, or a large rice serving.

Prioritize grilled, roasted, or lightly curried chicken, and request less sugary sauce, less cream, and less added oil.

Skip sweet drinks, desserts, and sweetened yogurt; choose water, unsweetened buttermilk, or plain curd instead.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.