Bread upma (1 piece)

Replace most or all of the bread with cooked barley, steel-cut oats, or chickpeas, and prepare them with the same upma-style spices and vegetables.

If you keep bread, use a much smaller portion and bulk the dish out with non-starchy vegetables such as spinach, cabbage, cauliflower, bell pepper, mushrooms, or green beans.

Add protein to the meal, such as eggs, paneer, tofu, or unsweetened Greek yogurt, rather than eating bread upma by itself.

Include healthy fats and fiber in the dish—for example peanuts, almonds, chia seeds, or flaxseed—while keeping added sugar and sweet chutneys out.

Eat the protein and vegetables first, then the bread upma, and avoid pairing it with juice, sweet tea, or other sugary drinks.

Take a 10–20 minute easy walk after eating and track your response to identify a portion size that works better for you.