Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy), White Rice (1 Cup, Cooked) and Roti (1 Medium (7 Inches))

Reduce the white-rice portion to about 1/4–1/2 cup cooked, and avoid taking second helpings.

Choose one starch per meal: have either a small portion of white rice or roti, rather than both together.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, green beans, or salad before eating the starch.

Increase the chicken portion and use gravy sparingly; choose gravy thickened with onions, tomatoes, yogurt, or ground nuts rather than flour or sugar.

Add a side of lentils, chickpeas, or beans, and reduce the rice/roti portion accordingly.

Eat vegetables and chicken first, then the starch last; take a 10–20 minute easy walk after the meal if suitable for you.