English Bajra Roti (100 G) and English Palak Paneer (1 Cup)

Reduce the bajra roti portion (for example, have one smaller roti) and avoid adding butter or sugar-containing accompaniments.

Eat the palak paneer first, followed by a large non-starchy salad such as cucumber, tomato, lettuce, or cabbage, then eat the roti last.

Increase the paneer and spinach portion while keeping the roti portion smaller; the added protein and fiber can slow the rise after the meal.

Add a small serving of plain unsweetened curd or a handful of almonds or walnuts alongside the meal.

Avoid pairing this meal with rice, potatoes, sweets, fruit juice, sweet lassi, or sugary chutneys.

Take an easy 10–20 minute walk after eating, if appropriate for your health and mobility.