English Baingan Bharta (1 Serving (120g)), Dal Yellow (Hommade) (1 Serving) and Roti (1 Medium (7 Inches))

Reduce the roti portion to one small, thin roti and avoid having seconds; make it with barley flour or chickpea flour instead of refined flour.

Increase the baingan bharta portion, prepared with minimal oil and without added sugar, and keep yellow dal to a moderate bowl.

Add a side salad of cucumber, tomato, leafy greens, and lemon before the meal to slow absorption.

Have plain unsweetened yogurt or raita with cucumber alongside the meal; avoid sweetened yogurt.

Cook yellow dal until just tender rather than very mushy, and avoid tempering it with large amounts of oil or ghee.

Take a 10–20 minute easy walk soon after eating, and avoid lying down or remaining seated for long.