Vegetable Curry (1 Cup) and English Jowar Roti (1 Piece)

Reduce the jowar roti portion (for example, have one smaller roti) and increase the non-starchy vegetable curry portion; avoid adding potato, corn, peas, or sweet potato to the curry.

Add a protein side with the meal, such as plain curd, paneer, tofu, eggs, fish, chicken, or unsweetened Greek yogurt.

Include a high-fiber salad before or alongside the meal: cucumber, tomato, leafy greens, cabbage, radish, or bell pepper, with lemon or vinegar dressing.

Choose curry vegetables such as spinach, okra, eggplant, cauliflower, broccoli, zucchini, bottle gourd, ridge gourd, cabbage, green beans, or mushrooms; cook them with minimal flour or sugary sauces.

Avoid pairing the meal with sweet drinks, fruit juice, desserts, or large amounts of rice; drink water, unsweetened buttermilk, or plain tea instead.

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