Ghiya (Hommade) (1 Serving) and Chapati (1 Piece)

Reduce the chapati portion (for example, have one instead of two) and increase ghiya and other non-starchy vegetables on the plate.

Choose a thinner, smaller chapati made with barley flour or a barley–whole-wheat blend instead of a large refined-flour chapati.

Add a protein side such as paneer, unsweetened curd, dal, or chickpeas; eat this along with the chapati rather than having chapati first.

Include a small amount of healthy fat with the meal, such as nuts, seeds, or a teaspoon of ghee, while keeping overall portions moderate.

Avoid pairing the meal with sweet drinks, fruit juice, desserts, or large servings of rice or potatoes.

Take a gentle 10–20 minute walk soon after eating, if appropriate for your health and mobility.