Idli (1 Piece) and Dal - Sambhar - W Vegetables (1 cup)

Reduce the idli portion (for example, have 1 instead of 2–3) and increase the sambhar and non-starchy vegetables on the plate.

Start the meal with vegetables and sambhar, then eat the idli last; avoid adding sugar, sweet chutneys, or potato-heavy sides.

Add a protein-rich side such as plain unsweetened curd, tofu, paneer, eggs, or extra lentils in the sambhar.

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

Choose sambhar with plenty of low-starch vegetables such as okra, brinjal, bottle gourd, ridge gourd, spinach, cabbage, cauliflower, beans, or tomato; limit potato and sweet corn.

Take a gentle 10–20 minute walk soon after eating, and avoid sitting or lying down immediately.