Sundal (1 piece)

Keep the Sundal portion to about ½–¾ cup cooked and avoid second helpings; eat slowly.

Skip or reduce high-sugar additions such as jaggery, sweetened coconut, or sweet chutneys; season with lemon, curry leaves, mustard seeds, chilli, and spices instead.

Pair Sundal with a protein-rich side such as plain unsweetened Greek yogurt, paneer, egg, fish, or tofu rather than rice, bread, or crackers.

Add non-starchy vegetables to the meal, such as cucumber, tomato, leafy greens, cabbage, or bell peppers, to increase volume and fibre.

Have Sundal as part of a balanced meal rather than on an empty stomach, and avoid pairing it with sugary drinks or fruit juice.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.