Aloo Paratha (1 Piece) and Curd (Amul) (1 Serving)

Make the paratha smaller and use a higher-fibre dough such as barley flour, besan, or a barley–whole-wheat blend instead of refined flour.

Reduce the potato filling and bulk it up with cauliflower, spinach, methi, paneer, or tofu; season generously so it remains satisfying.

Use minimal oil or ghee while cooking, and avoid pairing the meal with pickle containing added sugar, sweet lassi, juice, or dessert.

Have a generous side salad or cooked non-starchy vegetables such as cucumber, tomato, cabbage, beans, or okra before or alongside the paratha.

Choose plain unsweetened curd and add roasted cumin, mint, cucumber, or chia/flax seeds rather than sugar, fruit syrup, or sweetened yogurt.

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