English Chicken Tikka (1 Piece) and Tandoori Chicken (1 Serving (180g))

Choose dry-grilled tandoori chicken or chicken tikka with no sweet glaze, honey, or added sugar in the marinade.

Ask for sauce and chutney on the side, and use only a small amount; avoid sweet mango chutney and sugary curry sauces.

Replace naan, pilau rice, chips, or poppadoms with a non-starchy vegetable side such as salad, spinach, cauliflower, broccoli, or green beans.

If you want a carbohydrate side, keep the portion small and choose lentils, chickpeas, or plain Greek yogurt-based raita instead of refined breads or rice.

Eat the chicken alongside vegetables and a protein-rich side, rather than having it with carbohydrate-heavy accompaniments alone.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.