South indian meal (1 piece)

Reduce the portion of white rice, pongal, dosa, or other refined-grain staples; avoid seconds and keep the meal’s starch to one small serving.

Start the meal with a salad of cucumber, tomato, leafy vegetables, and lemon, then eat the protein and vegetables before the starch.

Include a generous serving of lentil-based sambar with non-starchy vegetables, and avoid adding sugar or sweet chutneys.

Add protein and healthy fats such as plain curd, eggs, fish, tofu, paneer, or a small handful of almonds; this can slow the rise after the meal.

Skip sweet drinks, fruit juice, payasam, and sugary coffee or tea with the meal; choose water, unsweetened buttermilk, or plain tea/coffee instead.

Take a brisk 10–20 minute walk soon after eating, unless your clinician has advised against it.