English Arhar Dal (1 Serving (110g)) and Plain Paratha (1 Piece)

Reduce the paratha portion or have half a paratha, and increase the arhar dal portion; avoid adding potato, refined flour, or sugary accompaniments.

Choose a whole-wheat, high-fibre paratha made without added sugar and with minimal oil or ghee; keep it thin rather than large or layered.

Add a side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, bottle gourd, cucumber, or mixed salad before or alongside the meal.

Include a protein-rich addition such as plain unsweetened curd, paneer, tofu, eggs, fish, or chicken, adjusting portions to your dietary needs.

Avoid sweetened chai, juice, desserts, pickles with sugar, and large amounts of rice during the same meal; choose water or unsweetened beverages instead.

Take a gentle 10–20 minute walk after eating, if safe for you, and monitor your response to refine portions next time.