Cooked Green Peas (1 Cup, Ns As To From Fresh, Frozen, Or Canned) and Roti (1 Medium (7 Inches))

Reduce the portion of cooked green peas and roti, and avoid having seconds; split the meal into a smaller serving if needed.

Pair the peas and roti with protein and healthy fat, such as paneer, eggs, tofu, plain Greek yogurt, fish, chicken, or a small handful of nuts.

Replace regular wheat roti with a besan (chickpea flour) roti or barley roti, and keep it to one small roti.

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

Avoid sweet drinks, fruit juice, desserts, and large amounts of rice or potatoes with this meal.

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