Cooked Vegetables (1 Cup) and Roti (Aashirvaad) (1 Serving)

Make rotis smaller and limit the meal to 1–2 medium rotis; avoid adding sugar, jaggery, or sweet sauces.

Choose chickpea-flour or barley-flour rotis instead of refined-flour rotis, and keep added oil or ghee modest.

Add a protein serving such as lentils, chickpeas, plain unsweetened yogurt, paneer, eggs, fish, or tofu alongside the vegetables and roti.

Prioritize non-starchy cooked vegetables such as spinach, okra, cauliflower, cabbage, eggplant, peppers, zucchini, or green beans; reduce portions of potato, corn, peas, and sweet potato.

Start the meal with a salad or a bowl of non-starchy vegetables, then eat protein, and have roti last.

Take a 10–20 minute easy walk after eating and avoid lying down immediately after the meal.