English Tinda Squash Vegetable (100 G) and Roti (1 Medium (7 Inches))

Keep the tinda preparation non-starchy: cook it with minimal oil and avoid adding potatoes, corn, sugar, or sweet sauces.

Reduce the roti portion—for example, have one smaller roti instead of multiple—and increase the tinda and salad portion.

Choose a roti made with barley flour, chickpea flour, or a barley–whole-wheat blend rather than refined flour.

Add a protein side such as dal, chana, plain curd, paneer, eggs, fish, or chicken to slow the rise after the meal.

Start the meal with a non-starchy salad or cooked vegetables such as cucumber, tomato, spinach, cauliflower, or cabbage, then eat the roti last.

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