Poha (1 Cup) and Kachori (1 Piece)

Reduce the portion of kachori to half or one small piece, and avoid having extra chutney, sweet drinks, or another refined-starch item in the same meal.

Choose vegetable-heavy poha with peas, carrots, beans, curry leaves, lemon, and peanuts; keep the poha portion modest and use minimal oil.

Eat protein first or alongside the meal, such as plain unsweetened yogurt, paneer, eggs, or roasted chana.

Add a large side of non-starchy vegetables or salad, such as cucumber, tomato, spinach, cabbage, or bell pepper, before eating kachori or poha.

Avoid fruit juice, sweetened tea/coffee, soda, and desserts for at least a few hours around this meal; choose water or unsweetened buttermilk instead.

Take an easy 10–20 minute walk soon after eating, if safe for you, to help reduce the post-meal rise.