Home Made - Simple Rava Upma (1 cup)

Reduce the rava portion and bulk the upma with non-starchy vegetables such as spinach, beans, capsicum, mushrooms, cabbage, cauliflower, or zucchini.

Add a protein side: eggs, paneer, plain Greek yogurt/curd, or chickpeas can help make the meal more balanced.

Use a little extra healthy fat in the recipe, such as peanuts, almonds, cashews, or a teaspoon of ghee, while keeping the overall serving moderate.

Avoid pairing upma with sweet chai, juice, sweetened coffee, or sugary chutneys; choose water, unsweetened tea, or buttermilk instead.

Start the meal with a salad or a small bowl of cooked vegetables, then eat the upma slowly rather than having it on an empty stomach.

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