Roti (1 Medium (7 Inches)) and Cooked Fish (1 Fillet (6 1/4 Inches X 3 Inches X 3/8 Inches))

Keep the cooked fish portion generous and reduce the roti portion, such as having one small roti instead of two.

Choose a roti made with chickpea flour (besan) or barley flour rather than refined flour.

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

Avoid sweet drinks, fruit juice, desserts, and sugary chutneys with this meal; choose water or unsweetened tea instead.

Include a small amount of healthy fat, such as avocado, nuts, seeds, or olive oil, with the fish and vegetables.

Take a 10–15 minute easy walk after eating to help limit the rise.