White Rice (100 G), English Indian Sabji (100 G) and Roti (1 piece)

Choose one starch serving per meal instead of combining roti and rice; use a modest serving of cooked pearled barley or quinoa when possible.

Start with a salad or non-starchy sabji such as spinach, okra, cauliflower, cabbage, eggplant, or green beans, then eat the starch last.

Add a substantial protein portion, such as dal, chickpeas, paneer, eggs, fish, chicken, or unsweetened Greek yogurt.

Favor sabjis without potatoes, corn, sugary sauces, or heavy gravies; ask for less added sugar and use tomato-, spinach-, or mixed-vegetable-based preparations.

Include a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, alongside the meal.

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