Sambar (1 Cup), Idli (1 Piece) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the idli portion (for example, have 1–2 instead of a larger serving) and avoid taking extra servings.

Make sambar the larger part of the meal, emphasizing lentils and non-starchy vegetables such as okra, spinach, eggplant, or beans; skip potato in the sambar.

Add a protein side such as boiled eggs, plain Greek yogurt/curd, paneer, or tofu to slow the rise after the meal.

Replace sweetened milk tea with unsweetened tea, or gradually cut the sugar to half or less; use a smaller amount of milk if desired.

If you want a snack alongside the meal, choose a small handful of nuts or roasted chickpeas rather than biscuits, toast, or other refined-flour foods.

Take a 10–20 minute easy walk after eating, if safe for you, rather than sitting immediately afterward.