Full meals south india (1 Grams)

Build the meal around non-starchy vegetables such as okra, spinach, cabbage, cauliflower, beans and cucumber; aim for about half the plate before adding starches.

Keep rice portions modest and, when possible, choose parboiled rice or small portions of foxtail millet or little millet instead of large servings of white rice.

Pair carbohydrates with protein and fat: include sambar with plenty of dal, plain curd, paneer, egg, fish, chicken, or tofu; avoid sweetened curd and sugary gravies.

Start with a salad or vegetable poriyal, then eat protein and sambar, and have the rice or millet last; avoid second helpings of starch.

Avoid liquid and concentrated sugars with the meal, including sweet tea/coffee, fruit juice, payasam, sweets, and large amounts of chutney containing sugar.

Take an easy 10–20 minute walk soon after eating, and consider checking your glucose response to different portion sizes with your clinician’s guidance.