Masala Dosa (1 Piece) and Upma (1 Serving (120g))

Have a smaller serving of the starch-heavy dish and avoid taking a second helping.

Eat protein and fiber first, such as eggs, tofu, plain Greek yogurt, chickpeas, or lentils.

Add a generous side of non-starchy vegetables, such as spinach, cucumber, tomato, cauliflower, or okra.

Replace one meal option with a moong-dal chilla or a lentil-and-vegetable bowl.

Take a 10–20 minute easy walk soon after eating.

Avoid sweet drinks, fruit juice, and desserts with the meal; choose water or unsweetened tea instead.