Dosa (1 Piece) and English Parotta Bread (1 Piece)

Choose either dosa or parotta at a meal, not both; keep the serving small and avoid second helpings.

Start with a generous portion of non-starchy vegetables such as spinach, okra, cabbage, cauliflower, cucumber, or salad before the bread-based item.

Pair the meal with protein and fiber, such as sambar with extra lentils and vegetables, egg curry, grilled fish, chicken, tofu, or paneer; avoid sweet chutneys and sugary drinks.

For dosa, prefer a thinner, smaller fermented dosa with vegetable filling rather than masala potato filling; limit coconut chutney portions if it contains added sugar.

For parotta, choose a smaller whole-wheat version when available, request minimal oil or ghee, and eat it with vegetable-rich kurma or dal rather than potato-heavy gravies.

Take a brisk 10–20 minute walk after eating and avoid lying down immediately after the meal.