Cooked Rice (1 Cup, Cooked) and Roti (1 Medium (7 Inches))

Reduce the rice or roti portion and fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, broccoli, cucumber, or salad.

Choose parboiled basmati rice or quinoa in a measured small serving instead of larger servings of regular white rice.

Pair the meal with protein such as eggs, fish, chicken, tofu, paneer, or unsweetened Greek yogurt; avoid sweetened sauces.

Add high-fibre legumes such as lentils, chickpeas, black beans, or kidney beans to the meal, and reduce the rice or roti accordingly.

Include healthy fats in modest amounts, such as avocado, nuts, seeds, or olive oil, rather than eating rice or roti alone.

Take a 10–20 minute easy walk after eating and avoid sugary drinks, juice, or dessert with the meal.