Roti (1 Medium (7 Inches)) and Chicken (100 G)

Reduce the roti portion (for example, have one smaller roti) and avoid adding rice, potatoes, or sweet drinks to the same meal.

Swap regular wheat roti for a barley-flour or chickpea-flour roti, keeping the portion modest.

Increase the chicken portion if it is lean and minimally breaded, and cook it grilled, baked, or in a low-sugar curry.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, peppers, or salad before or alongside the roti.

Include a small amount of fat and fiber with the meal, such as plain yogurt, avocado, nuts, or seeds, without sweetened sauces.

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