Chapati (1 Piece) and English Bhindi Masala (1 Serving (200g))

Reduce the chapati portion (for example, have one smaller chapati) and avoid adding sugar or sweet sauces to the meal.

Choose chapati made with whole-wheat atta, preferably mixed with barley flour or besan, instead of refined flour-based breads.

Increase the bhindi masala portion and add other non-starchy vegetables such as spinach, cauliflower, cabbage, or salad vegetables.

Include a protein side such as plain curd, paneer, eggs, grilled chicken, fish, tofu, or dal; keep added sugars minimal.

Add healthy fats in modest amounts, such as a few almonds, walnuts, or seeds, or use a small amount of mustard/groundnut oil in cooking.

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