English Indian Vegetarian Thali (1 Plate)

Start with a large serving of non-starchy vegetables or salad, then eat dal, chana, rajma, or paneer before any starches.

Reduce the rice, naan, roti, puri, and potato portions; choose one small starch serving rather than combining several.

Swap white rice for a smaller portion of barley or quinoa when available, and avoid fried breads and potato-heavy dishes.

Choose unsweetened plain curd or raita instead of sweet lassi, dessert, or sugar-heavy chutneys.

Ask for dishes with less oil and no added sugar; favor vegetable curries, dal, chickpeas, kidney beans, paneer, and salad.

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