Roti and subji (1 piece)

Reduce the roti portion (for example, 1 small roti instead of 2) and increase the amount of non-starchy subji such as okra, cauliflower, cabbage, spinach, bottle gourd, or bitter gourd.

Choose rotis made from barley flour, whole chickpea flour, or a blend of whole-wheat flour with chickpea flour rather than finely milled wheat flour.

Add a protein serving to the meal, such as paneer, tofu, eggs, plain curd, or unsweetened Greek yogurt.

Include a small portion of pulses such as rajma, whole chana, or masoor dal, and avoid pairing the meal with rice, potatoes, or sugary drinks.

Start the meal with salad or cooked vegetables, then eat the protein and subji before the roti.

Take a 10–20 minute easy walk soon after eating, and avoid lying down immediately after the meal.