Millet khichdi (1 piece)

Reduce the millet portion and increase the lentils and non-starchy vegetables in the khichdi, such as spinach, okra, cauliflower, beans, or zucchini.

Add a protein side such as plain unsweetened yogurt, paneer, tofu, egg, fish, or chicken; avoid sweetened yogurt or sugary sauces.

Include healthy fats in a measured amount, such as peanuts, almonds, walnuts, chia seeds, flaxseed, or a teaspoon of ghee, to slow digestion.

Avoid pairing the meal with rice, roti, papad, potatoes, fruit juice, sweets, or sugary drinks; choose water, unsweetened buttermilk, or plain tea instead.

Cook the khichdi with a larger proportion of moong dal or other lentils relative to millet, and avoid making it overly soft or porridge-like.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you.