Vegetable Curry (1 Cup), Dal Yellow (Hommade) (1 Serving) and Chapati (1 Piece)

Reduce the chapati portion to 1 small chapati and avoid having extra rice, potatoes, or sweet drinks in the same meal.

Make chapati with a higher-fiber flour blend such as whole-wheat flour mixed with barley flour or chickpea flour; keep it thin and avoid adding sugar or refined flour.

Increase the yellow dal portion and prepare it with minimal oil; its protein and fiber can slow the rise from chapati.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, eggplant, green beans, or zucchini.

Add a protein side such as plain unsweetened yogurt, paneer, tofu, egg, fish, or chicken, while keeping fried additions and creamy sauces limited.

Eat vegetables and dal first, then chapati, and take a 10–20 minute easy walk after the meal if appropriate for you.