Tea with Milk (1 Serving (178g)) and English Bread Pakora (1 Piece)

Use a smaller portion of bread pakora and avoid seconds; eat it slowly rather than on an empty stomach.

Choose bread pakora made with a smaller amount of whole-grain bread, a thicker besan coating, and minimal oil; air-fry or shallow-fry instead of deep-frying.

Have a protein-and-fiber side first, such as plain Greek yogurt/curd, paneer, egg, or a small chickpea salad without sugary sauces.

Add non-starchy vegetables such as cucumber, tomato, spinach, cabbage, or cauliflower to the meal, and avoid potato filling or sweet chutneys.

Take tea without sugar, honey, or sweetened creamer; use plain milk or unsweetened milk instead.

After eating, take a gentle 10–20 minute walk if it is safe for you, and track your response so you can adjust portion size next time.