Sambar (1 Cup), Masala Dosa (1 Piece) and Idli (1 Piece)

Reduce the portion of idli or masala dosa and avoid having both in the same meal; choose one main starch only.

Start the meal with a bowl of non-starchy vegetables such as cucumber, tomato, spinach, cabbage, or okra, then eat the main dish.

Add more protein and fiber: include plain curd, paneer, eggs, tofu, or extra lentil-based sambar with plenty of vegetables.

Choose a moong-dal chilla or besan chilla with vegetable filling instead of dosa on some days.

Avoid sweetened coffee or tea, fruit juice, sugary chutneys, and dessert with this meal; drink water or unsweetened buttermilk instead.

Take a brisk 10–20 minute walk after eating, if safe for you, to help limit the rise.