Poha (Rajdhani) (1 Serving) and Fruit Salad (without Citrus Fruits) (1 Cup)

Reduce the poha portion and add more non-starchy vegetables such as peas, spinach, capsicum, beans, or carrots; include peanuts for extra protein and fat.

Have the fruit salad after or alongside a protein-rich food such as plain Greek yogurt, paneer, tofu, or eggs rather than eating fruit by itself.

Choose lower-sugar fruits for the salad, such as berries, apple, pear, guava, peach, or plum; keep the serving to about one small bowl.

Add chia seeds, ground flaxseed, or a small handful of almonds or walnuts to the fruit salad to slow absorption of sugars.

Avoid adding sugar, honey, sweetened yogurt, fruit juice, raisins, dates, or sweet chutneys to either dish.

Take a 10–20 minute easy walk after the meal, and avoid having the fruit salad and poha on an empty stomach.