Chapati (1 Piece) and Aloo Gobi (1 Serving (125g))

Reduce the potato portion and increase cauliflower, peas, or spinach in the aloo gobi; keep the dish lightly oiled.

Have 1 small whole-wheat or multigrain chapati instead of multiple chapatis, and avoid adding butter or ghee.

Add a side of plain unsweetened yogurt or cucumber raita to the meal for more protein and fullness.

Include a bowl of salad with cucumber, tomato, carrot, and lemon before or alongside the meal.

Add a protein serving such as dal, chana, paneer, tofu, egg, fish, or chicken; reduce chapati or potato accordingly.

Take a 10–20 minute easy walk after eating, and avoid sweet drinks, desserts, or fruit juice with the meal.