Curry (1 piece)

Reduce the portion of rice, naan, potatoes, or sweet sauces in the curry meal; increase the curry’s non-starchy vegetables and protein instead.

Choose a curry based on chicken, fish, tofu, paneer, or lentils, and include vegetables such as spinach, cauliflower, eggplant, okra, or green beans.

Replace white rice with a smaller serving of lentils, chickpeas, quinoa, or cauliflower rice.

Skip naan and other refined-flour breads; if you want a side, choose a small portion of plain yogurt or a vegetable salad.

Avoid sweetened drinks, mango chutney, and sugary curry sauces; use water, unsweetened tea, lemon, herbs, and spices for flavor.

Take a gentle 10–20 minute walk after eating, if this is safe and appropriate for you.