Roti (1 Medium (7 Inches)), Dal Yellow (Hommade) (1 Serving) and English Okra (100 G)

Reduce the roti portion and fill more of the plate with English okra and yellow dal; avoid adding rice or a second starch in the same meal.

Use a higher-fiber, slower-digesting flatbread such as barley-flour roti in place of regular roti.

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

Include a protein side such as plain curd, paneer, egg, fish, or tofu; keep sweetened yogurt and sugary sauces out.

Cook the dal and okra with minimal added oil, and avoid pairing the meal with sweet drinks, dessert, or fruit juice.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.