English Indian Peas and Cottage Cheese (1 Serving (200g)) and Wheat Chapati (ID) (1 Serving)

Reduce the wheat chapati portion (for example, have one smaller chapati) and increase the proportion of non-starchy vegetables such as spinach, okra, cauliflower, or broccoli.

Replace some or all of the wheat chapati with a barley roti or a chickpea-flour roti, keeping portions modest.

Keep the peas serving to about ½ cup cooked; use extra paneer/cottage cheese and vegetables for a more balanced meal.

Add soluble-fiber foods to the meal, such as okra, eggplant, or a small side of lentils, while avoiding added sugar in gravies or sauces.

Eat the cottage cheese and vegetables first, then peas and chapati last, and avoid sweet drinks or dessert with the meal.

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