Veg thali (1 piece)

Start the thali with a salad of cucumber, tomato, leafy greens, and lemon, then eat dal or chana before any starches.

Replace rice with a small serving of barley, or choose a smaller portion of brown basmati rice; avoid refills.

Choose one small barley roti instead of multiple rotis, and skip papad, fried items, and sweet dishes.

Add protein and fat: include plain curd, dal, chana, paneer, or tofu, and avoid sweetened curd or lassi.

Fill at least half the plate with non-starchy vegetable sabzis such as spinach, okra, cauliflower, cabbage, or gourds; request less oil and no potato.

Take a 10–20 minute easy walk soon after the meal and avoid lying down immediately.