South indian thali (1 piece)

Build the meal around non-starchy vegetables such as okra, cabbage, beans, cauliflower, spinach, or cucumber salad, and take a second serving of these instead of starches.

Have sambar or plain dal with extra vegetables as the main component; avoid adding sugar or sweet chutneys.

Include plain unsweetened curd or buttermilk alongside the meal to improve fullness and slow eating.

Skip sweet drinks, payasam, jaggery-based items, and sweetened coffee or tea with the thali.

Eat vegetables, dal, and curd first, then take only a small taste portion of the rice-based items rather than making them the base of the meal.

Take a 10–20 minute easy walk soon after eating, and discuss recurrent large spikes with your clinician, especially if you use glucose-lowering medication.