South Indian Meal (Banana Leaf) (1 piece)

Start with a generous portion of non-starchy vegetables such as poriyal, avial, cucumber, or salad, then eat protein foods like sambar, dal, curd, egg, fish, or chicken before rice.

Limit white rice to about one fist-sized serving; if available, choose parboiled basmati rice or hand-pounded rice rather than a large mound of polished white rice.

Skip or keep very small portions of high-sugar and refined-starch items such as sweet pongal, payasam, banana chips, appalam, vada, puri, and extra rice.

Choose sambar, rasam, kootu, and vegetable curries with minimal added sugar, and avoid sweetened drinks; have water, unsweetened buttermilk, or plain curd instead.

Avoid taking second helpings of rice; increase vegetables, dal, and protein if you are still hungry.

Take a relaxed 10–20 minute walk soon after the meal, if safe for you, rather than sitting or lying down.