Vegetable paratha (1 piece)

Reduce the paratha portion—for example, have one smaller paratha rather than two—and avoid pairing it with potato-based fillings or sweet drinks.

Use a higher-fibre dough by replacing part of the wheat flour with besan (chickpea flour), and fill it mainly with non-starchy vegetables such as spinach, cauliflower, cabbage, fenugreek leaves, or capsicum.

Eat the paratha with unsweetened plain yogurt or paneer to slow digestion and make the meal more filling.

Add a side of cooked lentils or chickpeas, and reduce the amount of paratha accordingly rather than adding them on top of a large serving.

Limit oil, butter, and ghee used in cooking; use a light brush of oil instead of frying heavily.

Take a gentle 10–20 minute walk after the meal and avoid sitting still immediately afterward.