Indian takeaway (1 piece)

Choose tandoori-grilled chicken, fish, paneer, or tofu with salad or non-starchy vegetables instead of battered, fried, or creamy main dishes.

Swap naan, paratha, puri, and large rice portions for a small serving of brown basmati rice or cauliflower rice.

Ask for vegetable-based curries such as bhindi, baingan bharta, palak paneer, or mixed vegetables, with minimal added sugar and cream.

Start with a salad or vegetable side, and eat the protein and vegetables before any rice or bread.

Avoid sweet chutneys, mango lassi, regular soft drinks, and desserts; choose water, sparkling water, or unsweetened tea instead.

Keep portions moderate: save half of rice, bread, and rich curry for another meal, and take a 10–20 minute walk after eating.