Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Wheat Chapati (1 Piece)

Have tea without added sugar; use cinnamon, cardamom, or a non-caloric sweetener if needed.

Keep milk tea to a small cup and choose unsweetened milk or a smaller amount of milk.

Replace wheat chapati with a barley-flour chapati or a 100% chickpea-flour chilla.

Eat chapati alongside protein such as eggs, paneer, tofu, lentils, or unsweetened yogurt rather than by itself.

Add a generous serving of non-starchy vegetables, such as spinach, okra, cauliflower, cabbage, or cucumber, to the meal.

Reduce the chapati portion, eat slowly, and take a 10–15 minute walk after the meal if appropriate for you.