Daal Roti (1 piece)

Reduce the roti portion (for example, have one smaller roti) and increase the daal portion, choosing a thicker, less watery preparation without added sugar.

Use high-fibre flour for rotis, such as barley flour or chickpea flour blended with whole-wheat flour, and avoid refined flour rotis.

Add a large serving of non-starchy vegetables before or alongside the meal, such as spinach, okra, cauliflower, cabbage, broccoli, cucumber, or salad greens.

Include protein and healthy fat with the meal, such as plain curd, paneer, tofu, egg, fish, chicken, or a small handful of nuts, while keeping fried additions minimal.

Avoid pairing daal roti with rice, potatoes, sweet drinks, desserts, or large amounts of fruit in the same meal.

Take a 10–20 minute easy walk soon after eating, and monitor your response to identify the roti and daal portions that work best for you.