Poha (1 Cup) and White Bread (1 Slice)

Avoid eating poha and white bread in the same meal; choose one and keep the serving modest.

Replace white bread with chickpea-flour chilla or a tofu-and-vegetable scramble.

Make poha more balanced by using a smaller amount and adding plenty of non-starchy vegetables such as peas, carrots, beans, cabbage, and capsicum.

Add protein to the meal, such as eggs, tofu, paneer, or plain unsweetened Greek yogurt.

Include a small amount of healthy fat, such as peanuts, almonds, seeds, or avocado, and avoid sugary tea, juice, or sweet spreads alongside the meal.

Take a 10–20 minute easy walk after eating, especially after breakfast or other carb-heavy meals.