Wheat Upma (1 Serving (120g)) and Coffee with Milk (1 Coffee Cup (6 Fl Oz))

Reduce the wheat upma portion and add more non-starchy vegetables such as spinach, bell peppers, mushrooms, cauliflower, or green beans.

Prepare the upma with extra protein and healthy fat: add tofu, paneer, egg, peanuts, almonds, or chia seeds.

Choose unsweetened coffee with a smaller amount of milk; avoid sugar, flavored syrups, condensed milk, and sweet creamers.

Eat a protein-rich item before or alongside the meal, such as plain Greek yogurt, eggs, tofu, or paneer.

Consider replacing some or all of the wheat upma with barley upma or steel-cut oats upma, prepared with vegetables and protein.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.