Chapati (1 Piece), Aloo Sabzi (100 G), White Rice (1 Cup, Cooked) and Dal Yellow (Hommade) (1 Serving)

Replace white rice with a smaller serving of pearled barley or quinoa, and avoid taking both rice and chapati in the same meal.

Make the sabzi with cauliflower, okra, spinach, bottle gourd, or mixed non-starchy vegetables instead of potato; use minimal added oil.

Choose a besan (chickpea-flour) roti instead of a regular chapati, or skip the roti when having the grain portion.

Keep yellow dal as the main carbohydrate component, increase its portion modestly, and add a side of salad or cooked non-starchy vegetables before the starches.

Eat in this order: salad/vegetables first, then dal, then the grain or roti; eat slowly and avoid second servings of starch.

Take a 10–20 minute easy walk after the meal, if safe for you, to help reduce the post-meal rise.