Dum Aloo (1 Serving (125g)) and Roti (1 Medium (7 Inches))

Reduce the potato portion in Dum Aloo and bulk up the curry with cauliflower, spinach, mushrooms, or green beans.

Have a small serving of whole-grain roti and avoid adding a second roti; fill the rest of the plate with non-starchy vegetables.

Add a protein side such as paneer, plain unsweetened Greek yogurt, eggs, or grilled chicken to slow digestion of the meal.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar-based dressing; avoid sweet sauces.

Include a small portion of lentils or chickpeas instead of extra potato or roti.

Take a 10–20 minute easy walk after eating and avoid sugary drinks, dessert, or fruit juice with this meal.