Chapati (Aashirvaad) (1 Serving) and Cooked Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots, Canned) (1 Cup)

Reduce the chapati portion (for example, have one smaller chapati) and avoid pairing it with other starches such as rice or potatoes in the same meal.

Choose chapati made from 100% whole-wheat atta, ideally with added fiber-rich ingredients such as wheat bran or ground flaxseed.

Pair the chapati and mixed vegetables with a protein serving, such as lentil dal, chickpeas, tofu, eggs, fish, or plain unsweetened Greek yogurt.

Add a small amount of healthy fat, such as almonds, walnuts, peanuts, avocado, or olive oil, to slow digestion and blunt the rise.

Increase the proportion of non-starchy vegetables in the meal, such as spinach, okra, cauliflower, cabbage, mushrooms, cucumber, or salad greens; drain and rinse canned mixed vegetables to reduce added sodium or sauce.

Take a 10–20 minute easy walk after eating and avoid eating the meal when very hungry, which can encourage larger portions.