Plain Dahi (Mother Dairy) (1 Serving) and English Pulav (1 Cup)

Reduce the portion of English pulav and increase the proportion of non-starchy vegetables such as cucumber, tomato, spinach, cauliflower, beans, or capsicum.

Add a protein-rich side such as paneer, tofu, eggs, or unsweetened plain dahi to slow digestion.

Include a small serving of lentils, chickpeas, or kidney beans alongside the meal instead of taking an additional serving of pulav.

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

Avoid sweetened dahi, sugary drinks, dessert, and fruit juice with this meal; choose water or unsweetened tea instead.

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