English Indian Peas and Cottage Cheese (1 Cup)

Reduce the pea portion and keep cottage cheese as the larger part of the meal; peas can be easy to over-serve when combined with other carbohydrate foods.

Avoid adding rice, naan, potatoes, sweet sauces, or sugary drinks to the same meal; serve the peas with spinach, broccoli, cauliflower, or salad instead.

Choose plain, unsweetened cottage cheese and avoid flavored varieties or sauces with added sugar.

Add a small amount of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, to slow digestion and improve fullness.

Dress the meal with lemon juice or vinegar-based seasoning rather than sweet chutneys or creamy sweet sauces.

Take an easy 10–20 minute walk after eating, if this is safe and suitable for you.