English Pulav (1 Cup) and Pav Bhaji (1 Serving (150g))

Keep the pav and pulao portions small; prioritize the bhaji’s vegetables and avoid extra butter, sweet chutneys, and sugary drinks.

Replace pav with a besan chilla or a small barley-based flatbread, and use plenty of vegetable bhaji for volume.

Make pulao with barley or steel-cut oats instead of white rice, adding lentils, peas, beans, cauliflower, and other non-starchy vegetables.

Add a protein side such as unsweetened Greek yogurt, paneer, tofu, eggs, or dal to slow the rise after the meal.

Eat vegetables and protein first, then have the starch portion last; avoid taking seconds of pav or pulao.

Take a brisk 10–20 minute walk soon after eating, if medically appropriate.