Chapati (1 Piece) and English Indian Dal Palak (1 Cup)

Reduce the chapati portion to one small, thin chapati and avoid adding ghee, butter, or oil to it.

Make dal palak the larger part of the meal: use plenty of spinach and a moderate serving of whole lentils, without added sugar or sweetened sauces.

Eat protein and vegetables first, such as eggs, tofu, paneer, or a large salad of cucumber, tomato, and leafy greens, then have the chapati last.

Add a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, to slow the meal’s absorption.

Choose whole-wheat, multigrain, or chickpea-flour chapati rather than refined-flour roti, and keep it thin rather than oversized.

Take a 10–20 minute easy walk soon after the meal and avoid sitting continuously afterward.