Chapati (1 Piece), English Okra Stir Fry (1 Cup) and Dal Yellow (Hommade) (1 Serving)

Reduce the chapati portion (for example, have one smaller chapati) and avoid adding ghee or oil-heavy sides to it.

Eat the okra and dal first, then have the chapati last; slowing the meal pace can also soften the rise.

Keep the yellow dal thick rather than watery, and avoid adding sugar, jaggery, or sweet chutneys.

Add a protein side such as plain curd, paneer, tofu, or eggs to the meal, while keeping portions moderate.

Include a non-starchy salad before the meal, such as cucumber, tomato, lettuce, or cabbage with lemon and salt.

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