Curd Made From Toned Milk (Hatsun) (1 Serving), Roti (1 Medium (7 Inches)) and Dal Yellow (Hommade) (1 Serving)

Reduce the roti portion by half or have one small, thin whole-wheat roti instead of multiple rotis.

Increase the yellow dal portion and add non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or bottle gourd.

Choose plain unsweetened curd and avoid adding sugar, sweetened fruit, or sweetened beverages with the meal.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat dal and curd before the roti.

Add a small amount of healthy fat or protein to the meal, such as roasted peanuts, almonds, or paneer, while keeping portions moderate.

Take a 10–15 minute easy walk after eating and avoid sitting continuously right after the meal.