Tea and poha (1 piece)

Have tea without sugar, honey, syrups, or sweet biscuits; reduce added milk if it is sweetened.

Keep the poha portion modest and avoid having it as the only substantial part of the meal.

Add protein to the meal, such as boiled eggs, plain unsweetened Greek yogurt, or paneer, to slow the glucose rise and reduce a later drop.

Add fiber-rich sides such as cucumber, tomato, leafy vegetables, or a small serving of sprouts to the poha.

Include a small amount of healthy fat, such as peanuts, almonds, or seeds, rather than relying on extra poha for fullness.

Take a gentle 10–15 minute walk after eating and avoid prolonged gaps before your next balanced meal.