Poha (1 Cup) and English Sabudana Khichdi (100 G)

Reduce the serving of sabudana khichdi or poha, and avoid taking a second helping; add extra non-starchy vegetables to make the meal more filling.

Eat the dish with a protein side such as eggs, paneer, plain unsweetened curd, or tofu rather than eating it alone.

Add cooked vegetables such as spinach, mushrooms, cauliflower, broccoli, capsicum, or zucchini; use minimal potato and avoid sweetened toppings.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, or have a small bowl of unsweetened curd before the main dish.

Choose a slower-digesting alternative more often, such as moong-dal chilla, besan chilla, or a chickpea-and-vegetable salad.

Take a 10–20 minute easy walk after eating, and avoid sugary drinks, juice, and desserts with the meal.