English Pulav (1 Cup) and English Raita (1 Cup)

Reduce the pulav portion to about half your usual serving and increase the raita and non-starchy vegetables such as cucumber, spinach, broccoli, cauliflower, or peppers.

Prepare the pulav with more vegetables, tofu, paneer, egg, chicken, or fish, and use less rice and oil.

Choose basmati rice or parboiled basmati rice for the pulav, and avoid overcooking it; keep the grains separate rather than soft and sticky.

Make raita with plain unsweetened yogurt, cucumber, mint, coriander, and roasted cumin; avoid sugar, sweetened yogurt, and boondi.

Start the meal with a salad containing cucumber, tomato, lettuce, cabbage, and lemon or vinegar dressing, without sweet sauces.

Take a 10–20 minute easy walk after the meal and avoid pairing it with sugary drinks, dessert, or extra bread.