English Medu Vada (1 Piece) and English Indian Pongal Rice (1 Serving (220g))

Have a smaller portion of pongal rice and limit medu vada to one; avoid adding extra ghee, chutney sugar, or sweet drinks.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, or add a generous serving of non-starchy vegetables such as beans, cabbage, or cauliflower.

Pair the meal with protein such as plain curd, unsweetened Greek yogurt, eggs, paneer, tofu, or sambar with plenty of vegetables; keep coconut chutney portions modest.

Choose a vegetable-heavy sambar or rasam instead of a second serving of pongal or vada.

Eat slowly and avoid having this meal on an empty stomach; include vegetables and protein first, then eat the rice portion.

Take a 10–20 minute easy walk after eating, if safe for you, and avoid sitting still immediately after the meal.