Paratha (1 piece)

Reduce the paratha portion—for example, have one small paratha instead of two—and avoid seconds.

Choose a filling such as paneer, tofu, egg, methi, spinach, or cauliflower rather than potato or sweet fillings.

Eat the paratha with a protein-rich side such as plain unsweetened yogurt, paneer, eggs, or dal, instead of having it alone.

Add a large serving of non-starchy vegetables or salad, such as cucumber, tomato, spinach, cabbage, or broccoli, before or alongside the meal.

Avoid sweetened chai, juice, soda, and sugary chutneys with paratha; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if medically appropriate.