English Indian Matki Usal (1 Cup) and Chapati (1 Piece)

Reduce the chapati portion—for example, have one small chapati instead of two—and increase the matki usal and non-starchy vegetables on the plate.

Avoid adding potato, sugar, jaggery, sweet chutney, or large amounts of coconut to the matki usal.

Pair the meal with a large salad of cucumber, tomato, cabbage, leafy greens, lemon, and vinegar before or alongside the chapati.

Add protein to the meal, such as plain curd, paneer, egg, fish, chicken, or tofu, while keeping the preparation low in added oil.

If you need an alternative to part of the chapati, use a small portion of barley roti or besan chilla instead.

Take a 10–20 minute easy walk soon after eating, and avoid lying down immediately after the meal.