Indian Lunch (1 piece)

Start lunch with a salad or cooked non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or eggplant; use minimal sugary sauces.

Build the meal around protein and fiber: chana, rajma, moong dal, masoor dal, grilled paneer, eggs, fish, or chicken.

Replace white rice, naan, and refined-flour breads with a small serving of barley, whole lentils, or chickpeas; keep the starch portion to about one fist-sized serving.

Choose plain unsweetened curd or raita with cucumber and herbs instead of sweet lassi, sweetened yogurt, or dessert.

Avoid sugary drinks, fruit juice, sweet chutneys, and large portions of mango pickle; choose water, soda water, or unsweetened chaas.

Take a 10–20 minute easy walk after lunch, and avoid lying down immediately afterward.