English Toor Dal (1 Cup) and Roti (Aashirvaad) (1 Serving)

Keep the toor dal portion moderate and avoid adding sugar, jaggery, or potato to the meal.

Replace regular wheat roti with a barley-flour or besan-based roti/chilla, and keep it to a small serving.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, bottle gourd, or zucchini before or alongside the dal.

Include protein and healthy fat with the meal, such as plain curd, paneer, tofu, egg, or a small handful of nuts.

Avoid rice, fried snacks, sweet drinks, and dessert with this meal; choose water, unsweetened buttermilk, or plain tea instead.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.