Wheat Chapati (ID) (1 Serving), Curd (Amul) (1 Serving) and Dal Yellow (Hommade) (1 Serving)

Reduce the chapati portion—for example, have one smaller chapati instead of two—and avoid adding extra flour-based sides in the same meal.

Eat the unsweetened curd and dal before the chapati, then eat the chapati slowly over 15–20 minutes.

Add a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or salad to increase fibre and fullness.

Avoid sugar, sweetened curd, desserts, fruit juice, or sweet drinks with or immediately after this meal.

Keep the dal thick rather than watery, and include a modest amount of healthy fat such as a teaspoon of ghee or oil in the meal if it suits your overall diet plan.

Take a 10–20 minute easy walk starting soon after the meal, if medically appropriate.