Curd (Nandini) (1 Serving), Vegetable Curry (1 Cup) and Millet (Cooked) (100 G)

Reduce the portion of cooked millet and increase the non-starchy vegetables in the meal, such as spinach, okra, cauliflower, broccoli, cabbage, or eggplant.

Choose plain unsweetened curd and avoid adding sugar, sweetened fruit, or sweet chutneys; add cinnamon, cucumber, or herbs for flavor instead.

Add a protein source to the meal, such as lentils, chickpeas, kidney beans, tofu, paneer, eggs, fish, or chicken, to slow glucose absorption.

Include healthy fats in modest amounts, such as nuts, seeds, avocado, olive oil, or mustard oil, rather than having millet alone.

Start the meal with a salad or cooked non-starchy vegetables dressed with lemon or vinegar, then eat curd and curry before the millet.

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