Tea with Milk (1 Teacup (6 Fl Oz)) and biscuits (1 serving(s))

Reduce the biscuit portion (for example, have 1–2 rather than several) and avoid eating them on an empty stomach.

Choose lower-sugar, higher-fibre biscuits such as oat, bran, seed, or nut-based options; check that added sugar is low.

Have the tea and biscuits after or alongside a balanced meal containing protein and vegetables, rather than as a stand-alone snack.

Add protein or healthy fat to the snack, such as a small handful of almonds, walnuts, peanuts, or plain Greek yogurt.

Use unsweetened tea, avoid adding sugar or honey, and use a smaller amount of milk; choose unsweetened dairy or unsweetened soy milk.

Take a 10–20 minute easy walk or do light activity soon after eating to help limit the rise.