Palav (1 piece)

Reduce the Palav portion and fill at least half your plate with non-starchy vegetables such as spinach, broccoli, cauliflower, peppers, or salad.

Choose a Palav made with basmati rice, preferably cooled and reheated, rather than sticky or highly polished short-grain rice.

Add protein and fiber to the meal, such as lentils, chickpeas, grilled chicken, eggs, tofu, or paneer.

Start the meal with a vegetable salad dressed with lemon, vinegar, or olive oil, then eat the Palav after the salad and protein.

Avoid sweet drinks, juice, dessert, and extra bread alongside Palav; choose water or unsweetened tea instead.

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