Aloo Paratha (1 Piece) and Poha (1 piece)

Reduce the portion: have one small aloo paratha or a small bowl of poha rather than a large serving, and avoid seconds.

Pair the meal with protein and fiber, such as plain curd, paneer, eggs, tofu, or unsweetened Greek yogurt.

Add non-starchy vegetables first or alongside the meal, such as cucumber, tomato, spinach, capsicum, okra, cabbage, or salad.

For aloo paratha, use more cauliflower, paneer, peas, or mixed vegetables in the filling and less potato; make it with whole-wheat or multigrain atta and minimal oil.

For poha, increase peanuts, sprouts, peas, and vegetables; reduce potato, sev, sugar, and sweet chutneys.

Take a 10–20 minute easy walk after eating and avoid having sweet tea, juice, or dessert with the meal.