English Pulav (1 Cup) and Mango (1 Mango)

Reduce the portion of English pulao and mango, and avoid taking a second serving.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon; avoid sweet dressings.

Add a protein-rich side such as plain curd, paneer, eggs, grilled chicken, fish, or tofu to slow glucose absorption.

Prepare the pulao with more non-starchy vegetables (beans, cauliflower, capsicum, peas) and less rice; choose basmati or brown basmati rice and cook it firm rather than very soft.

Have mango only after the main meal, keep it to a small portion, and pair it with plain unsweetened curd or a few nuts such as almonds or walnuts.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you.