Chapati (1 Piece), English Kala Chana (1 Serving (110g)) and Dal Yellow (Hommade) (1 Serving)

Reduce the chapati portion to 1 small, thin whole-wheat chapati and avoid adding ghee or butter in a large amount.

Keep yellow dal and kala chana as the main carbohydrate-containing foods, using a larger serving of kala chana than chapati when practical.

Add a generous side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or cucumber salad before or alongside the meal.

Include a protein accompaniment such as plain curd, paneer, egg, fish, or chicken to slow the rise after the meal.

Avoid pairing this meal with rice, potatoes, sugary drinks, desserts, or fruit juice; choose water, unsweetened tea, or buttermilk instead.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.