Dosa (1 Piece), Idli (1 Piece) and Sambar (1 Cup)

Reduce the portion size of the triggering meal and avoid taking second servings; eat slowly and pause for 10–15 minutes before deciding whether you need more.

Begin the meal with a generous serving of non-starchy vegetables, such as spinach, okra, cabbage, cauliflower, cucumber, or tomato.

Add a protein-rich side such as lentils, chickpeas, plain unsweetened yogurt, tofu, eggs, fish, or chicken to slow carbohydrate absorption.

Include a small portion of nuts or seeds, such as almonds, peanuts, walnuts, chia seeds, or flaxseeds, if they fit your calorie needs.

Avoid sweet drinks, fruit juice, sugary chutneys, and desserts with the meal; choose water, unsweetened tea, or unsweetened buttermilk instead.

Take an easy 10–20 minute walk soon after eating, if safe for you, rather than sitting or lying down.