Coffee with Milk (1 Coffee Cup (6 Fl Oz)) and English Indian Pongal Rice (1 Serving (220g))

Choose unsweetened coffee; avoid adding sugar, jaggery, flavoured syrups, or sweetened creamers.

Reduce the pongal serving and avoid a second helping; use a smaller bowl and add more non-starchy vegetables alongside it.

Start the meal with a bowl of vegetables such as spinach, beans, okra, cabbage, cauliflower, or cucumber salad before eating pongal.

Add a protein-rich side such as moong dal, plain curd, paneer, eggs, fish, or chicken to slow the rise after the meal.

Include a small portion of nuts or seeds, such as almonds, walnuts, peanuts, chia seeds, or flaxseed, with the meal.

Take a 10–20 minute easy walk after eating, rather than sitting or lying down immediately.