Roti (Aashirvaad) (1 Serving), English Indian Ridged or Smooth Gourd (100 G) and Dal Yellow (Hommade) (1 Serving)

Reduce the roti portion first (for example, have one smaller roti instead of two) and avoid adding rice or other starches in the same meal.

Choose a higher-fibre roti such as barley flour or chickpea flour roti, or mix these flours into whole-wheat dough.

Eat the gourd and a protein portion before the roti and dal; suitable additions include paneer, tofu, eggs, fish, or chicken.

Keep the yellow dal portion moderate and cook it with extra non-starchy vegetables such as okra, spinach, cauliflower, or cabbage.

Add healthy fat and acidity to the meal, such as a small amount of ghee, olive oil, lemon juice, or vinegar-based salad dressing.

Take a 10–20 minute easy walk soon after eating, and check your portions and post-meal glucose response to identify the amount of roti and dal that works best for you.