Veg biryani (1 piece)

Reduce the biryani portion and avoid second helpings; serve it on a smaller plate and eat slowly.

Build the meal around non-starchy vegetables such as cauliflower, broccoli, spinach, mushrooms, eggplant, or okra, using less rice in the biryani.

Add a protein-rich side such as tofu, tempeh, paneer, eggs, or plain unsweetened Greek yogurt/raita; avoid sweetened yogurt.

Choose a biryani made with barley or cauliflower rice instead of a large amount of white rice.

Avoid sugary drinks, fruit juice, sweet lassi, and dessert with the meal; choose water, unsweetened tea, or sparkling water instead.

Take a gentle 10–20 minute walk soon after eating, if medically appropriate for you.