Upama (1 piece)

Reduce the upma portion and avoid seconds; use a smaller bowl and eat slowly.

Prepare upma with more non-starchy vegetables such as spinach, beans, carrots, peas, cauliflower, or cabbage, and less semolina.

Add a protein side such as eggs, paneer, plain Greek yogurt, or unsweetened curd.

Include a small serving of chickpeas or lentils alongside the meal instead of adding extra upma.

Add healthy fats in modest amounts, such as peanuts, almonds, walnuts, or seeds, and avoid sweetened toppings or sugary drinks.

Take a 10–20 minute easy walk after eating, if medically appropriate for you.