Chapati (1 Piece) and English Ridge Gourd (1 Serving (90g))

Keep the chapati portion smaller (for example, 1 instead of 2) and avoid adding sugar-containing sides or sweet drinks to the meal.

Make chapatis with a mix of whole-wheat flour and chickpea flour (besan), rather than refined flour; keep them thin and without added oil.

Pair the chapati and ridge gourd with protein such as paneer, eggs, fish, chicken, tofu, or unsweetened curd.

Add a large salad or cooked non-starchy vegetables such as cucumber, tomato, spinach, cauliflower, okra, or cabbage before or alongside the meal.

Include a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, with the meal.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.