English Jowar Roti (1 Piece) and English Aloo Palak (1 Serving (125g))

Keep the jowar roti portion to one small roti and avoid adding extra flour or starch-based sides in the same meal.

Make aloo palak with less potato and more spinach; use larger potato pieces and avoid mashing them.

Add a protein side such as plain curd, paneer, egg, or cooked lentils to slow the rise after the meal.

Start the meal with a non-starchy salad such as cucumber, tomato, lettuce, or radish, with lemon and no sweet dressing.

Use minimal oil in the aloo palak, but include a small amount of fat from olive oil, mustard oil, or peanuts rather than eating the meal completely fat-free.

Take a relaxed 10–15 minute walk after eating, and avoid lying down immediately.