English Baingan Bharta (1 Serving (120g)), Roti (1 Medium (7 Inches)) and English Rajma (100 G)

Make baingan bharta and rajma the larger parts of the plate, and reduce the roti portion—especially if you usually eat more than one.

Prepare baingan bharta with minimal added oil and avoid adding potato, sugar, or sweetened tomato sauces.

Keep rajma portions moderate and pair it with plenty of non-starchy vegetables such as spinach, cauliflower, cabbage, or salad.

Replace some or all of the roti with barley-based flatbread or a small serving of cooked barley.

Add lemon juice or vinegar to the salad or meal, and avoid sugary drinks, sweet lassi, and desserts with this meal.

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