Mix veg + Roti + Sprout Salad (1 piece)

Reduce the roti portion to 1 small, thin whole-wheat or multigrain roti, and avoid adding ghee or oil-heavy accompaniments.

Make half your plate non-starchy mixed vegetables such as spinach, okra, cauliflower, cabbage, mushrooms, bell peppers, or zucchini; cook them with minimal oil.

Add a protein serving to the meal, such as paneer, tofu, unsweetened Greek yogurt/curd, eggs, fish, or chicken, to slow the rise after eating.

Keep the sprout salad portion moderate and include cucumber, tomato, lemon, and leafy greens; avoid sweet chutneys, potatoes, corn, and sugary dressings.

Eat in this order: vegetables and salad first, then protein, and have the roti last.

Take a 10–20 minute easy walk soon after the meal, if safe and appropriate for you.