Poha (100 G) and English Moong Dal Chilla (100 G)

Reduce the poha portion and add protein to the meal, such as paneer, tofu, eggs, or unsweetened Greek yogurt.

Make moong dal chilla thicker and include grated vegetables such as spinach, capsicum, mushrooms, or zucchini; avoid adding potato or sweet sauces.

Eat a small salad of cucumber, tomato, leafy greens, and lemon before the chilla or poha to slow absorption.

For poha, use more peas, peanuts, and vegetables, and less flattened rice; avoid adding sugar, jaggery, or sweet chutneys.

Choose a side of unsweetened curd or a small handful of almonds or walnuts instead of fruit juice, biscuits, or sweetened tea.

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