Semiya upma (1 piece)

Reduce the semiya portion and bulk the upma with non-starchy vegetables such as beans, capsicum, spinach, cabbage, carrots, and peas.

Add a protein source such as boiled egg, paneer, tofu, or plain unsweetened curd alongside the meal.

Use more vegetables and protein than semiya in the recipe, and avoid adding potatoes or sugar.

Include healthy fats in modest amounts, such as peanuts, almonds, sesame seeds, or a small amount of coconut, to slow digestion.

Eat the upma after a salad or vegetable starter rather than on an empty stomach.

Take a 10–20 minute easy walk after eating and avoid sitting continuously after the meal.