English Indian Maize Flour Flatbread (1 Piece) and English Braised Mustard Greens and Spinach (1 Serving (121g))

Reduce the maize-flour flatbread portion, and avoid eating it alone; have the mustard greens and spinach first.

Replace some or all of the maize flour with chickpea flour or buckwheat flour when making flatbread.

Add a protein-rich side such as plain Greek yogurt, eggs, tofu, paneer, fish, or chicken; choose unsweetened preparations.

Cook the greens with a modest amount of olive oil or mustard oil and include nuts or seeds, such as almonds, walnuts, chia, or flaxseed, for added fat and fiber.

Avoid adding sugar, jaggery, sweet chutneys, or sweetened drinks to the meal; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after the meal, if it is safe for you to do so.