Roti (1 Small (6 Inches)) and Tinda Sabzi (100 G)

Reduce the roti portion—for example, have 1 small roti instead of 2—and keep the tinda sabzi generous, prepared with minimal added oil.

Add a protein side such as moong dal, masoor dal, chana dal, paneer, eggs, fish, or plain unsweetened curd to slow the rise after the meal.

Choose a higher-fibre roti option such as besan roti or a roti made with a substantial portion of barley flour; avoid refined-flour rotis.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing, without sweet sauces.

Avoid pairing the meal with rice, potatoes, sweetened drinks, dessert, or large amounts of mango pickle/chutney.

Take an easy 10–20 minute walk soon after eating, if this is safe and appropriate for you.