Idli (1 Piece), English Medu Vada (1 Piece), Coconut Chutney (1 Tablespoon) and Sambhar (Saravana Bhavan) (1 Serving)

Reduce the portion of idli and medu vada, and avoid having both in the same meal; choose one small serving instead.

Replace fried medu vada with steamed, protein-rich options such as plain Greek yogurt, paneer, or boiled eggs alongside the meal.

Increase the amount of sambar, especially if it contains lentils and non-starchy vegetables, and limit the rice-based items.

Keep coconut chutney to a small portion and choose a version without added sugar; add more roasted chana dal or peanuts for extra protein and fat.

Eat a fibre-rich vegetable starter or salad before the meal, such as cucumber, tomato, leafy greens, or lightly cooked non-starchy vegetables.

Take a 10–20 minute easy walk soon after eating and avoid sitting continuously after the meal.