Dosa (1 Piece) and English Vada (100 G)

Reduce the dosa and vada portion—start with one small dosa or half a vada rather than having both in full servings.

Eat a protein-and-fibre starter first, such as plain unsweetened yogurt with cucumber, tofu, paneer, or a small bowl of chickpeas.

Choose sambar with plenty of non-starchy vegetables and lentils; limit coconut chutney portions if it is sweetened or heavily thickened.

Add a side salad or cooked vegetables such as spinach, cabbage, beans, okra, or cauliflower before the meal.

Avoid pairing the meal with sweet tea, juice, soft drinks, or sugary chutneys; choose water, unsweetened tea, or buttermilk without added sugar.

Take a 10–20 minute easy walk after eating to help blunt the rise.