Roti (1 Medium (7 Inches)), Dal Yellow (Hommade) (1 Serving) and English Indian Peas and Cottage Cheese (1 Cup)

Reduce the roti portion and replace it with a smaller besan or barley roti; avoid adding extra flour-based sides in the same meal.

Keep dal yellow and peas to measured portions, and increase cottage cheese or add a side of non-starchy vegetables such as spinach, cauliflower, okra, cucumber, or salad.

Eat the cottage cheese and vegetables first, then the dal and roti, rather than starting with the roti.

Choose plain, unsweetened cottage cheese and avoid sweet chutneys, sugary drinks, and desserts with this meal.

Add lemon juice, vinegar-based salad dressing, or spices such as cinnamon and fenugreek to the meal if tolerated.

Take a 10–20 minute easy walk soon after eating, and avoid sitting continuously after the meal.