Aloo Beans (100 G), Roti (1 Medium (7 Inches)) and Dal Yellow (Hommade) (1 Serving)

Reduce the potato portion in aloo beans; increase green beans and add non-starchy vegetables such as spinach, cauliflower, or okra.

Keep yellow dal as the main carbohydrate portion, but avoid adding sugar and limit ghee or oil used in the tadka.

Have a smaller roti portion—such as one thin roti—and avoid pairing it with extra rice or potato in the same meal.

Choose a roti made with barley flour or chickpea flour, or a mixed-flour roti with these flours, instead of a large refined-flour roti.

Eat vegetables and dal first, then roti and the potato-containing dish last; include plain curd or a protein-rich side if tolerated.

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