3 in 1 (Nescafe) (1 Serving)

Use less of the 3-in-1 mix, such as half a sachet, and avoid adding extra sugar, syrup, or sweetened creamer.

Have it after a balanced meal rather than on an empty stomach; include protein and fibre such as eggs with vegetables, plain Greek yogurt with berries, or tofu with salad.

Pair it with a small portion of nuts, seeds, or natural peanut butter to slow sugar absorption.

Choose an unsweetened coffee or tea with milk instead of 3-in-1 when possible; add cinnamon or vanilla for flavour without sugar.

Take a 10–20 minute easy walk after drinking it to help reduce the post-drink rise.

Avoid combining 3-in-1 with refined snacks such as pastries, sweet biscuits, or white bread; choose options such as an apple, pear, berries, or roasted chickpeas instead.