Kathi Roll (1 piece)

Choose a smaller Kathi roll or eat half now and save the rest for later to reduce the carbohydrate load at one time.

Prefer a whole-wheat or multigrain roti wrap, and ask for less oil, sauces, and sweet chutneys.

Fill the roll with grilled chicken, egg, paneer, tofu, or extra non-starchy vegetables such as onions, peppers, cabbage, and spinach.

Have a side of plain unsweetened Greek yogurt or a small salad before or with the roll instead of fries, chips, or a sugary drink.

Avoid sweetened beverages; choose water, sparkling water, or unsweetened tea alongside the meal.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.