Roti (Aashirvaad) (1 Serving) and English Indian Bottle Gourd (100 G)

Reduce the roti portion (for example, have one small roti) and increase bottle gourd plus other non-starchy vegetables such as spinach, okra, cauliflower, or cabbage.

Replace regular wheat roti with a roti made from barley flour, chickpea flour (besan), or buckwheat flour; avoid adding potato or refined flour.

Pair the meal with protein: plain unsweetened curd, paneer, eggs, fish, chicken, tofu, or a small serving of lentils.

Add healthy fats in modest amounts, such as peanuts, almonds, walnuts, seeds, or a little mustard oil/ghee, rather than eating roti alone.

Start the meal with salad or cooked non-starchy vegetables, then eat protein and bottle gourd before the roti.

Take a 10–20 minute easy walk after the meal and avoid sweet drinks, dessert, or fruit juice with it.