Chicken Tikka Biryani (1 Cup)

Reduce the biryani portion and fill at least half your plate with non-starchy vegetables such as cucumber, tomato, leafy greens, cauliflower, broccoli, or bell peppers.

Eat the chicken and vegetables first, then have the rice portion last; avoid second helpings of rice.

Pair the meal with plain unsweetened yogurt or cucumber raita, and skip sweetened drinks, dessert, and sugary sauces.

Choose biryani with more chicken and vegetables and less rice; avoid adding potatoes, fried onions in large amounts, or extra rice.

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

For future meals, replace part of the rice with cauliflower rice or add lentils and non-starchy vegetables to reduce the rice amount.