Wheat Chapati (1 Piece) and English Masoor Dal (1 Cup)

Reduce the chapati portion (for example, have one smaller chapati) and increase the masoor dal and non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad.

Add protein to the meal, such as eggs, paneer, tofu, plain unsweetened Greek yogurt, fish, or chicken; avoid sweetened yogurt or sauces.

Include a small amount of fat and fiber with the meal, such as almonds, walnuts, chia seeds, flaxseed, avocado, or olive oil.

Avoid pairing the meal with rice, potatoes, sweets, fruit juice, sugary drinks, or dessert; choose water, unsweetened tea, or buttermilk without added sugar instead.

Eat the vegetables and protein first, then dal, and have the chapati last; eat slowly and avoid taking a second serving immediately.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify the chapati and dal portions that work best for you.