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

Have a smaller portion of upma and add more non-starchy vegetables such as peas, carrots, beans, spinach, or capsicum to increase fibre and reduce the carbohydrate load per serving.

Prepare upma with a protein side such as plain unsweetened curd, eggs, tofu, or paneer; eat the protein first or alongside the upma.

Avoid sugar, honey, jaggery, sweet biscuits, and sweetened creamer in tea. Choose unsweetened tea with a modest amount of milk instead.

Use minimally processed, higher-fibre semolina or replace part of the semolina with vegetables, moong dal, or grated cauliflower while cooking upma.

Add healthy fats in a measured amount, such as peanuts, almonds, walnuts, or seeds, and avoid pairing the meal with fried snacks.

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