Chicken Curry (0.5 Chicken Breast With Sauce) and English Parotta Bread (1 Piece)

Reduce the portion of English parotta or have it less often; it is usually made from refined flour and can raise glucose quickly.

Keep the chicken curry, but choose a version with less added sugar, less potato, and a moderate amount of oil or coconut milk.

Replace part or all of the parotta with a small serving of whole-grain roti, such as barley roti, or with a lentil-based side such as chana dal.

Add a large portion of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, green beans, or salad before or alongside the meal.

Eat the chicken and vegetables first, then have the bread last and slowly; avoid seconds of bread.

Take a 10–20 minute easy walk after the meal, if safe for you, to help blunt the post-meal rise.