Chapati (1 Piece) and Cooked Rice (1 Cup, Cooked)

Reduce portions of chapati and cooked rice, and avoid eating both as the main starches in the same meal; choose one and keep the serving modest.

Choose higher-fiber chapati made with whole wheat flour plus added bran, or use besan, barley, or buckwheat flour blends for part of the dough.

Replace some or all cooked rice with barley, quinoa, or bulgur, and keep the grain portion to about one-quarter of the plate.

Start the meal with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or salad; aim for at least half the plate.

Pair the starch with protein and healthy fats, such as lentils, chickpeas, beans, plain yogurt, paneer, eggs, fish, chicken, tofu, nuts, or seeds.

Avoid sugary drinks and desserts with the meal, and take a 10–20 minute easy walk after eating if appropriate for you.