English Paneer Tikka (1 Piece) and English Indian Soya Sticks (1 Stick)

Reduce the portion of soya sticks and avoid eating them alone; treat them as a small garnish rather than a main snack.

Choose paneer tikka that is grilled with minimal sugary marinade or sauce, and skip sweet chutneys, ketchup, and honey-based glazes.

Add a large serving of non-starchy vegetables such as cucumber, leafy salad, broccoli, peppers, or cauliflower alongside the meal.

Pair the meal with protein- and fibre-rich choices such as plain tofu, unsweetened Greek yogurt, or lentils rather than bread, naan, fries, or sweet drinks.

Eat slowly and start with vegetables or protein before the soya sticks to reduce how quickly the meal is absorbed.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.