Mixed Vegetable Parantha (Ashoka) (1 Serving)

Limit the meal to one medium mixed-vegetable parantha and avoid a second serving; eat slowly and stop before feeling full.

Make the dough with mostly whole-wheat atta and add besan or barley flour; avoid refined flour and potato-heavy fillings.

Use a filling of spinach, methi, cauliflower, cabbage, capsicum, peas, or paneer, and keep potatoes and sweet corn minimal.

Pair the parantha with plain unsweetened curd or a paneer-based side instead of pickle, ketchup, sweet chutney, or sweetened yogurt.

Use minimal oil or ghee while cooking, and avoid butter on top; choose a non-stick tawa where possible.

Take a 10–20 minute easy walk after the meal and avoid tea, juice, or sugary drinks alongside it.