Poha and chai (1 piece)

Reduce the poha portion and bulk it up with non-starchy vegetables such as peas, beans, carrots, capsicum, cabbage, or spinach.

Add a protein side such as eggs, paneer, tofu, or unsweetened Greek yogurt to slow the rise after the meal.

Include a small handful of peanuts or almonds in the poha, and avoid sweetened sev or potato-heavy additions.

Prepare chai without sugar, honey, jaggery, or flavored syrups; use cinnamon, ginger, cardamom, or vanilla for flavor instead.

Eat the protein and vegetables first, then have the poha rather than eating poha on its own.

Take a 10–20 minute easy walk soon after breakfast, if appropriate for your health and mobility.