Tea with Milk (1 Teacup (6 Fl Oz)) and English Moong Dal Chilla (1 Piece)

Make the chilla thinner and limit the portion to 1–2 medium pieces; avoid adding rice flour, refined flour, potato, or sweet chutneys to the batter or filling.

Add a protein-rich filling or side such as paneer, egg, or plain unsweetened Greek yogurt to slow the rise after the meal.

Mix finely chopped non-starchy vegetables into the chilla, such as spinach, methi, capsicum, cabbage, mushrooms, or zucchini; use minimal oil for cooking.

Have tea without sugar, jaggery, honey, flavored syrups, or biscuits. Keep milk modest and choose unsweetened milk.

Pair the meal with a small portion of nuts or seeds, such as almonds, walnuts, peanuts, chia seeds, or flaxseed, rather than fruit juice or packaged snacks.

Take an easy 10–20 minute walk soon after eating, and avoid sitting continuously after the meal.