Chole rice (1 piece)

Reduce the rice portion and increase the chole and non-starchy vegetables on the plate; use a small serving of cooked brown basmati rice or parboiled basmati rice instead of regular white rice.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat the chole before the rice.

Add a protein side such as plain unsweetened curd, paneer, egg, fish, or chicken, and avoid sweetened raita or sugary drinks.

Prepare chole with plenty of vegetables such as spinach, cauliflower, capsicum, or okra, while limiting added oil and creamy sauces.

Avoid combining the meal with high-sugar extras such as dessert, sweet lassi, soft drinks, or fruit juice.

Take a 10–20 minute easy walk after eating and avoid lying down immediately after the meal.