Roti (1 Medium (7 Inches)), Dal Yellow (Hommade) (1 Serving) and Curd (Amul) (1 Serving)

Reduce the roti portion to one small roti and avoid adding extra rice, potatoes, or sweet drinks to the meal.

Choose plain unsweetened curd and avoid sweetened curd, sugar, honey, or fruit jam mixed into it.

Keep yellow dal to a moderate serving, cook it thicker rather than watery, and avoid tempering with excess oil or ghee.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, bottle gourd, or salad before the dal and roti.

If replacing the roti, try a small besan or barley flour roti instead of refined-flour breads.

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