Vegetable upma (1 piece)

Reduce the upma portion and add extra non-starchy vegetables such as spinach, beans, cauliflower, capsicum, mushrooms, or zucchini.

Cook the upma with more protein-rich ingredients, such as paneer, egg, tofu, or plain unsweetened Greek yogurt on the side.

Add a small serving of lentils, chickpeas, or moong sprouts to the meal instead of increasing the semolina quantity.

Include healthy fats and fiber by topping with peanuts, almonds, walnuts, chia seeds, or flaxseed.

Avoid pairing upma with sweet tea, juice, sugary chutneys, or other refined-grain foods; choose water, unsweetened tea, or buttermilk instead.

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