Vegetable Biryani (100 G) and English Raita (100 G)

Reduce the vegetable biryani portion and avoid seconds; fill the rest of the plate with non-starchy vegetables such as cucumber, leafy salad, broccoli, or cauliflower.

Eat the English raita first, then vegetables and a protein source, and have the biryani last to slow glucose absorption.

Add a protein-rich side such as plain Greek yogurt, paneer, eggs, tofu, or grilled chicken, keeping sauces and added sugar minimal.

Choose biryani made with basmati rice that is cooked, cooled, and reheated when possible, and include extra non-starchy vegetables and legumes such as lentils or chickpeas.

Avoid sweet drinks, fruit juice, dessert, and large amounts of fried accompaniments with this meal; choose water or unsweetened tea instead.

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