Almonds (1 Almond), Walnuts (1 Nut) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Remove or sharply reduce the added sugar in tea; use cinnamon, vanilla, or a non-sugar sweetener if needed.

Keep nuts to a measured small handful, and choose plain almonds or walnuts without sweet coatings, honey, or dried fruit.

Use unsweetened milk or a smaller amount of milk in tea; avoid sweetened condensed milk, flavored creamers, and milk powders with added sugar.

Have the tea and nuts after or alongside a balanced meal containing protein and non-starchy vegetables rather than on an empty stomach.

Eat the nuts slowly and avoid pairing them with biscuits, toast, cakes, or other refined carbohydrate snacks.

Take a gentle 10–15 minute walk after eating, if appropriate for you, to help reduce the post-meal rise.