Chitranna (1 piece)

Reduce the Chitranna portion and avoid second servings; use a smaller bowl and eat slowly.

Add protein and fat to the meal, such as paneer, eggs, plain unsweetened yogurt, or tofu, before or alongside the Chitranna.

Pair it with a large serving of non-starchy vegetables such as cucumber, tomato, spinach, cabbage, cauliflower, or green beans.

Use more peanuts, roasted chana dal, curry leaves, mustard seeds, and vegetables in the Chitranna, while using less rice and oil.

Choose basmati or parboiled rice and cook it so the grains remain separate rather than very soft or sticky.

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