Poha and tea (1 piece)

Reduce the poha portion and add plenty of non-starchy vegetables such as peas, carrots, beans, spinach, or capsicum; avoid potatoes and sweetened toppings.

Pair poha with protein and fat, such as eggs, paneer, plain unsweetened yogurt, or roasted chickpeas, rather than eating it alone.

Make tea without sugar, honey, jaggery, flavored syrups, or sweetened milk; use unsweetened milk if desired.

Choose thicker, less-flattened poha and include peanuts or seeds in a measured amount to slow absorption.

Eat vegetables or a protein food first, then have the poha, rather than starting the meal with poha alone.

Take a 10–20 minute easy walk after the meal, if medically appropriate, and track your response to identify a portion size that works for you.