Sprouts (1 Cup) and Poha (1 Cup)

Reduce the poha portion and increase the proportion of sprouts and non-starchy vegetables such as spinach, capsicum, tomatoes, cabbage, or cucumber.

Add a protein source to the meal, such as eggs, paneer, tofu, or plain unsweetened curd, rather than eating poha mainly on its own.

Include healthy fats in a modest amount, such as peanuts, almonds, walnuts, chia seeds, or flaxseeds, and avoid sweetened toppings.

Choose thicker, less processed poha where possible, and avoid adding potato, sugar, sweet chutney, or large amounts of raisins.

Eat the sprouts and vegetables first, then have the poha slowly; avoid having juice, sweet tea, or other sugary drinks alongside it.

Take a 10–20 minute easy walk after the meal and monitor your response to find a portion size that works for you.