English Ragi Roti (1 Piece) and Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy)

Keep the ragi roti portion smaller and eat the chicken first, then the roti slowly.

Prepare gravy without flour, starch, sugar, or sweetened sauces; thicken it with blended spinach, mushrooms, or a small amount of plain yogurt instead.

Add a large side of non-starchy vegetables such as spinach, cucumber, cauliflower, okra, or broccoli to increase fiber and reduce the relative roti portion.

Choose skinless chicken and limit added oil or cream in the gravy while keeping a satisfying protein portion.

Avoid seconds of roti or gravy in the same meal; if still hungry, add more vegetables or chicken instead.

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