Chapati (1 Piece) and English Indian Mix Veg Subzi (100 G)

Limit the chapati portion to one small, thin whole-wheat chapati and avoid second helpings.

Add a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, zucchini, or mushrooms to the mixed-vegetable subzi.

Include a protein side such as dal, chana, rajma, paneer, tofu, eggs, fish, or plain unsweetened Greek yogurt.

Start the meal with salad or cooked vegetables, then eat the protein and subzi before the chapati.

Cook the subzi with minimal potato, peas, corn, or added sugar; use more cauliflower, beans, spinach, gourds, and bell peppers instead.

Take a 10–20 minute easy walk after the meal and avoid sweet drinks, dessert, or fruit juice with it.