Horizon, the key is moderation. Roti and rice are both carbohydrates and are staples of the desi diet. BUT, roti is LESS fattening than rice.
Don’t skip roti altogether. Just make healthier choices. For example, don’t go for rotis that are made from white flour/maida such as naan. Instead, eat a small chapati once a day (either for lunch or dinner). As long as the roti is made from whole wheat flour (aata), it is healthier.
As far as rice is concerned, brown rice is better. It’s less fattening and more nutritious than white rice.
For meals, you can try making home made soups, or pasta di