English Indian Phulka Bread (1 Serving (40g)) and Chicken Curry (1 Serving (177g))

Reduce the phulka portion—for example, have one small phulka instead of two—and increase the chicken and non-starchy vegetables in the meal.

Choose whole-wheat, high-fibre phulkas made without added sugar or refined flour, and keep them thin rather than oversized.

Add a side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or mixed salad before or alongside the curry.

Include a small serving of plain unsweetened Greek yogurt or raita with cucumber, mint, or coriander; avoid sweetened yogurt.

Keep the curry sauce lower in added sugar and starchy thickeners such as flour, cornflour, potato, or large amounts of cashew paste.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.