Roti (Aashirvaad) (1 Serving) and Tomato and Onion (1 Cup)

Reduce the roti portion and avoid eating it alone; keep tomato and onion as part of a larger meal rather than the main accompaniment.

Choose a smaller, thinner roti made from stone-ground whole wheat or mixed with chickpea flour, and avoid adding sugar or refined flour.

Add protein before or alongside the meal, such as eggs, plain unsweetened yogurt, paneer, tofu, or lentils.

Include more non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or bell peppers; use tomato and onion in a salad or cooked vegetable dish.

Add healthy fats in modest amounts, such as a few almonds, walnuts, peanuts, seeds, or a little olive or mustard oil, to slow digestion.

Take a 10–20 minute easy walk after eating and avoid sugary drinks, fruit juice, or dessert with the meal.