Indian dinner (1 piece)

Start dinner with a salad of cucumber, tomato, and leafy vegetables, plus a protein such as paneer or unsweetened yogurt, before the carbohydrate portion.

Build the main meal around dal, chana, rajma, or other legumes, with plenty of non-starchy vegetables such as spinach, okra, cauliflower, eggplant, or green beans.

If you want a grain, choose a modest portion of barley (jau) or parboiled basmati rice rather than making grains the largest part of the plate.

Keep the dinner plate roughly half non-starchy vegetables, one quarter protein or legumes, and one quarter grain or other starch.

Avoid sweet drinks and desserts with dinner; choose water, plain soda water, or unsweetened tea instead.

Take an easy 10–20 minute walk after dinner and track your readings to identify the portions and dishes that raise your glucose most.