Dosa (1 Piece) and Upma (1 Serving (120g))

Reduce the portion of dosa or upma, and avoid seconds; pair the meal with a larger serving of non-starchy vegetables such as spinach, cucumber, tomato, okra, or cabbage.

Add protein before or alongside the meal, such as eggs, paneer, unsweetened curd, tofu, or moong dal; avoid sweetened yogurt.

Choose a moong-dal chilla or besan chilla more often instead of a rice-based breakfast.

For upma, use steel-cut oats with plenty of vegetables and add tofu, paneer, or moong dal rather than making it primarily from refined grains.

Avoid sugar, sweet coffee/tea, fruit juice, sweet chutneys, and sugary beverages with breakfast; use coconut chutney or unsweetened curd in modest amounts.

Take a 10–20 minute easy walk after eating, and monitor your response so you can identify a portion size that works for you.