Poha (100 G) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the poha portion and avoid having it as a standalone meal; add protein such as eggs, paneer, tofu, or unsweetened Greek yogurt.

Mix plenty of non-starchy vegetables into poha, such as peas, spinach, capsicum, carrots, beans, or cauliflower, and use less potato if included.

Add a small serving of fiber-rich legumes such as chickpeas, lentils, or sprouts alongside the poha rather than increasing the poha quantity.

Have tea without added sugar; gradually reduce sugar to zero, or use a non-caloric sweetener if needed.

Choose unsweetened milk or use a smaller amount of milk in tea, and avoid pairing the meal with biscuits, juice, or other sweet foods.

Take a 10–20 minute easy walk after eating, and monitor your glucose response to identify a portion size that works for you.