Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy) and Wheat Chapati (1 Piece)

Reduce the chapati portion to one small, thin whole-wheat chapati, and avoid adding a second serving of gravy.

Fill half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or green beans before eating the chapati.

Choose chicken pieces without skin and prepare the gravy with less flour, cornstarch, sugar, and oil; thicken it with blended vegetables or plain yogurt instead.

Eat the chicken and vegetables first, then have the chapati last and slowly.

Add a small serving of plain unsweetened yogurt or a cucumber salad alongside the meal.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.