Roti (1 Medium (7 Inches)), English Dal (1 Cup) and White Rice (100 G)

Replace white rice with a smaller serving of quinoa or barley, and avoid having both rice and roti in the same meal.

Make non-starchy vegetables at least half of the plate, such as spinach, okra, cauliflower, cabbage, broccoli, or salad.

Start with vegetables, dal, and a protein source such as paneer, tofu, eggs, fish, or plain Greek yogurt; eat the starch portion last.

Keep dal unsweetened and avoid adding sugar, jaggery, sweet chutneys, or sugary drinks to the meal.

Choose a smaller roti portion and add extra vegetables or protein instead of increasing rice or bread.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.