South indian meal veg (1 1 Serving)

Make non-starchy vegetables—such as spinach, okra, cabbage, cauliflower, beans, and bottle gourd—at least half of the plate before adding rice or other starches.

Replace a large serving of white rice with a smaller serving of parboiled basmati rice, foxtail millet, or quinoa, and avoid second helpings.

Include a substantial protein portion with the meal, such as sambar with extra lentils, plain curd, paneer, tofu, or unsweetened Greek yogurt.

Choose vegetable-heavy dishes such as avial, poriyal, kootu, or vegetable sambar; limit potato, fried snacks, and sweetened chutneys.

Eat vegetables and protein first, then the starch portion last; this can blunt the post-meal rise.

Take a brisk 10–20 minute walk soon after eating, if it is safe for you to do so.