Roti (1 piece) and Vegetable Biryani (1 Cup)

Reduce the roti and biryani portions; fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad.

Replace regular roti with barley flour or chickpea-flour roti, and keep it to one small roti.

Make vegetable biryani with cauliflower rice or a half-and-half mix of cauliflower rice and quinoa instead of white rice.

Add a protein serving before or alongside the meal, such as lentils, chickpeas, tofu, paneer, eggs, fish, or unsweetened Greek yogurt.

Include healthy fats and fiber with the meal, such as avocado, nuts, seeds, or a salad dressed with olive oil and lemon.

Take a 10–20 minute easy walk after eating, and avoid sugary drinks, desserts, or extra rice/roti at the same meal.