English Indian Matar Pulao (1 Cup)

Reduce the pulao portion to about ½–1 cup cooked, and avoid second helpings.

Make it with more peas, cauliflower, green beans, spinach, and mushrooms while using less rice.

Choose basmati rice that is cooked, cooled, and reheated rather than freshly cooked soft rice; keep the grains separate rather than mushy.

Add a protein side such as unsweetened Greek yogurt, paneer, eggs, chicken, fish, tofu, or lentils; avoid sweetened raita.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, or a non-starchy vegetable soup.

Take a gentle 10–20 minute walk after eating and avoid sugary drinks, desserts, or fruit juice with the meal.