Roti (1 Medium (7 Inches)) and English Indian Soya Sticks (1 Stick)

Reduce the portion of soya sticks and roti; start by serving half your usual amount and avoid second helpings.

Replace some soya sticks with a non-starchy vegetable dish such as bhindi, cauliflower, cabbage, spinach, or mixed salad, prepared with minimal added sugar or flour.

Choose one small whole-wheat or multigrain roti rather than refined-flour breads, and pair it with dal, chana, rajma, or unsweetened curd for more protein and fibre.

Eat protein and vegetables first, then have the roti and soya sticks last; this can soften the post-meal rise.

Avoid sweet chutneys, sugary drinks, mango lassi, and dessert with this meal; choose water, unsweetened tea, or plain chaas instead.

Take a 10–20 minute easy walk after eating, if safe for you, rather than sitting immediately.