Plain Dahi (Mother Dairy) (1 Serving) and Methi Paratha (1 Piece)

Keep the Methi Paratha portion to one small, thin paratha, and avoid a second serving.

Prepare it with more methi and replace part of the wheat flour with besan; use minimal oil or ghee.

Have a larger side of non-starchy vegetables such as cucumber, tomato, spinach, capsicum, or cabbage before or alongside the meal.

Choose plain, unsweetened dahi and avoid adding sugar, sweetened fruit, or sweet lassi.

Add a protein-rich side such as paneer, tofu, eggs, or a small portion of roasted chana to slow the rise in blood sugar.

Take a 10–20 minute easy walk after eating and avoid sitting continuously after the meal.