English Indian Pongal Rice (1 Serving (220g)) and English Indian Sweet Pongal (1 Cup)

Reduce the portion of pongal rice and sweet pongal; serve them in a small bowl rather than taking seconds.

Eat a starter of non-starchy vegetables such as cucumber, tomato, spinach, cabbage, or okra before the meal.

Pair pongal rice with a generous serving of sambar containing lentils and vegetables, and limit extra rice.

For sweet pongal, cut the jaggery or sugar, use more moong dal, and keep the serving to a few spoonfuls.

Add protein and healthy fats alongside the meal, such as plain curd, paneer, egg, tofu, or a small handful of almonds or peanuts.

Take a 10–20 minute easy walk after eating and avoid lying down immediately.