Curd (Mother Dairy) (1 Serving), Roti (1 Medium (7 Inches)) and English Indian Ridged or Smooth Gourd (100 G)

Keep curd plain and unsweetened; avoid adding sugar, honey, sweetened fruit, or flavored curd.

Reduce the roti portion—for example, start with one small, thin roti—and eat the gourd and curd first, then the roti last.

Make rotis with a higher-fibre dough by replacing part of the wheat flour with barley flour or besan; avoid refined flour.

Add a protein-rich side such as cooked lentils, chickpeas, or paneer, and use a modest amount of nuts or seeds with the meal.

Cook the gourd with non-starchy vegetables and adequate oil, rather than making a thin, watery dish eaten mainly with several rotis.

Take a 10–20 minute easy walk after the meal, and check portions and post-meal readings to identify the roti amount you tolerate best.