Cooked Tomato and Onion (Fat Added in Cooking) (1 Cup) and Roti (Aashirvaad) (1 Serving)

Reduce the roti portion (for example, have one smaller roti) and avoid adding a second serving of roti or other starches at the same meal.

Choose a thinner, smaller whole-wheat atta roti and avoid refined-flour rotis; add bran or ground flaxseed to the dough if tolerated.

Pair the tomato-onion dish with a generous serving of lentils, chickpeas, or beans to slow carbohydrate absorption and improve fullness.

Add a protein-rich side such as plain unsweetened yogurt, paneer, eggs, fish, or tofu, rather than eating the roti and vegetable dish alone.

Include non-starchy vegetables such as spinach, cauliflower, okra, cucumber, or cabbage, and eat these and the protein before the roti.

Use only a modest amount of cooking fat, avoid sugary sauces or sweetened drinks with the meal, and take a 10–20 minute easy walk afterward if medically appropriate.