Almonds (1 Almond) and Tea with Milk (1 Teacup (6 Fl Oz))

Choose unsweetened tea and avoid adding sugar, honey, syrups, or sweetened creamers.

Keep almonds to a measured small handful (about 20–25 almonds) rather than eating directly from a large bag.

Use a smaller amount of milk in tea, or choose unsweetened soy milk or unsweetened almond milk.

Have the tea and almonds alongside a balanced meal containing protein and non-starchy vegetables instead of when very hungry.

Eat almonds slowly and pair them with protein such as plain Greek yogurt, cottage cheese, or a boiled egg if you need a more filling snack.

Take a gentle 10–15 minute walk after eating, if appropriate for you.