Let’s be real: if you’re South Asian, you know what it’s like to walk into a dawat and instantly smell all of the amazing food. Seeing trays of biryani, nihari, samosas, om em geeee and lets not forget about that dessert spread, rasmali and gulab jamun for daayyssss!!

Food isn’t just food at a dawat. It’s hospitality. It’s family. It’s culture. And saying no can sometimes feel like you’re rejecting the host’s affection.

But here’s the thing, as a cardiologist (and as someone who’s been to plenty of Pakistani gatherings), I’ve learned that enjoying our food doesn’t mean losing control. With a little intention, you can enjoy the meal and not get out of control with your health by making better choices.

Why Portion Control Matters 

Here’s the truth: it’s not about never eating biryani or skipping dessert forever (I could never). That kind of thinking backfires in the long run.

The key is portion awareness. Especially for South Asians, who are genetically more prone to insulin resistance, high cholesterol, and abdominal weight gain, even if we “look” slim on the outside.

When we overeat, especially high-carb, high-fat meals in one sitting, we trigger spikes in blood sugar, inflammation, and post-meal sluggishness which can, over time, contribute to high cholesterol, diabetes, and heart disease.

The good news? You can still enjoy your favorite dawat dishes, just more mindfully 🙂

My Dawat Portion Control Tips:

1. Start with salad or water before the main meal

This primes your stomach with fiber or hydration and reduces the tendency to overeat in the first 10 minutes.

2. Survey the spread before piling your plate

Take a walk around the buffet or table. Mentally decide what you really want instead of grabbing everything just because it’s there.

3. The “Half Plate” Rule

Dedicate half your plate to salad, grilled veggies, or plain yogurt. Use the other half for the mains, you can include a small scoop of biryani or korma. Just not five.

4. Skip seconds but enjoy slow

Eat slowly and give your body 20 minutes before you think about getting up for seconds. Chances are, you’ll be full (and proud of yourself)

5. Pick your indulgence

If you know the gulab jamun is worth it, enjoy it. But maybe pass on the mithai and the sheer khurma. Maybe choose one tasty treat, not the entire dessert table (I have to constantly remind myself of this lol).

A Mindset Shift: From Restriction to Respect

Portion control isn’t about restriction, it’s about respecting your body while still enjoying your culture. I want us to move away from the guilt, the “cheat day” mindset, and the inner conflict.

We can celebrate our traditions without having to sacrifice our health

And if anyone gives you a hard time for eating less or skipping seconds? Smile, thank them with love, and let them know you’re choosing your heart health today because you want to be around for many more dawats to come.

Remember, small AND consistent choices are what protect our hearts, not perfection