Chapati (1 Piece) and Homemade - Avarekalu Palya (1 cup(87g))

Reduce the chapati portion (for example, have one smaller chapati) and increase the Avarekalu Palya and other non-starchy vegetables on the plate.

Choose chapatis made with whole-wheat atta and add fibre-rich ingredients such as methi, spinach, or psyllium husk to the dough.

Eat the Avarekalu Palya, salad, and protein foods first; have the chapati last and eat slowly.

Add a protein side such as paneer, tofu, eggs, plain unsweetened Greek yogurt, or dal to slow digestion of the meal.

Include a large serving of non-starchy vegetables such as cucumber, tomato, cabbage, cauliflower, spinach, or okra; avoid potatoes and sweetened accompaniments.

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