English Indian Bhakri Bread (1 Piece) and English Indian Matki Usal (1 Cup)

Reduce the bhakri portion (for example, half your usual serving) and increase the matki usal portion, provided it is not made with added sugar or potato.

Eat the matki usal first, then have bhakri last; add a large side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or salad.

Add protein to the meal, such as eggs, paneer, tofu, fish, or plain unsweetened Greek yogurt.

Include a small serving of healthy fat, such as peanuts, almonds, walnuts, chia seeds, or avocado, and avoid sweet chutneys or sugary drinks with the meal.

Choose a bhakri made from jowar, bajra, or ragi rather than refined-flour bread, and keep it thin and modestly sized.

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