Upma (1 Serving (120g)) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Have tea without added sugar; use cinnamon, cardamom, or a non-caloric sweetener if needed.

Reduce the upma portion and add plenty of non-starchy vegetables such as peas, beans, carrots, capsicum, spinach, or cabbage.

Add a protein side with the meal, such as eggs, plain unsweetened yogurt, paneer, or tofu.

Include a small serving of nuts or seeds, such as almonds, walnuts, peanuts, chia seeds, or flaxseed, alongside the meal.

Choose vegetable-heavy upma made with steel-cut oats or quinoa instead of a large serving of refined semolina.

Take a 10–15 minute easy walk after eating, and avoid having the tea and upma on an empty stomach.