Fried Whole Wheat Puri or Poori Bread (Indian Puffed Bread) (1 Puri (Approx 4 4/5 Inches Dia)) and Boiled Potato (Fat Added in Cooking) (1 Cup)

Avoid eating boiled potato and puri in the same meal; choose one starch portion only and keep it modest.

Replace some or all of the potato/puri with lentils, chickpeas, or beans to increase protein and fiber.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, eggplant, or salad vegetables before eating the starch.

Pair the meal with protein such as eggs, fish, chicken, tofu, paneer, or unsweetened Greek yogurt to slow absorption.

Use a smaller, less-oily puri portion, avoid sweet drinks or desserts with the meal, and choose water or unsweetened tea instead.

Take a 10–20 minute easy walk beginning soon after the meal, if safe for you.