English Bajra Roti (100 G) and Curd (Jersey) (1 Serving)

Keep the bajra roti portion smaller (for example, one small roti) and avoid adding sugar, jaggery, or sweetened curd.

Choose plain, unsweetened curd and pair the meal with a protein source such as dal, chickpeas, paneer, egg, fish, or chicken.

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

Include healthy fats in modest amounts, such as a few nuts, seeds, or a teaspoon of ghee with the meal, to slow digestion.

Eat slowly and avoid having the roti and curd on an empty stomach; start with vegetables or protein first.

Take an easy 10–20 minute walk after eating, if safe for you, and monitor your personal response to adjust portions.