Sabji roti (1 piece)

Reduce the roti portion to one small roti and increase the sabji portion, especially non-starchy options such as okra, spinach, cauliflower, cabbage, bottle gourd, bitter gourd, or eggplant.

Choose rotis made with barley flour, chickpea flour, or a barley–chickpea flour blend instead of refined flour; avoid adding potatoes to the dough or sabji.

Add protein to the meal, such as dal, chana, rajma, paneer, tofu, eggs, fish, or chicken, and eat it before or alongside the roti.

Include a salad of cucumber, tomato, leafy greens, and lemon before the meal; avoid sweet dressings and sugary chutneys.

Use a little fat with the meal, such as curd, paneer, nuts, seeds, or a small amount of oil in the sabji, rather than eating dry roti alone.

Avoid juice, sweets, sweetened tea, and large fruit portions with this meal; take a 10–20 minute easy walk after eating if safe for you.