English Indian Sabji (1 Serving (110g)), Roti (1 Large (8 Inches)) and Curd (Amul) (1 Serving)

Choose plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweet chutneys.

Keep the roti portion to one small barley-flour roti; avoid refined-flour rotis and oversized portions.

Make most of the sabji from non-starchy vegetables such as okra, cauliflower, cabbage, spinach, bottle gourd, or beans, with minimal potato, corn, or peas.

Add a protein portion to the meal, such as paneer, tofu, eggs, or lentils, and eat it before or alongside the roti.

Start with a raw vegetable salad containing cucumber, tomato, carrot, and leafy greens, dressed with lemon rather than sweet sauces.

Take a 10–20 minute easy walk after eating, and check which portion sizes keep your post-meal readings steadier.