Black Tea (1 serving(s)) and Cookie (1 Small)

Drink black tea unsweetened; avoid adding sugar, honey, syrups, or sweetened creamers.

Reduce the cookie portion—for example, have half a cookie or choose a smaller cookie—and eat it slowly.

Pair the cookie with a small handful of almonds or walnuts to slow carbohydrate absorption.

Choose a less-sugary cookie made with oats, nuts, or seeds rather than frosted, filled, or chocolate-coated cookies.

Have the tea and cookie after a balanced meal rather than on an empty stomach.

Take a 10–15 minute easy walk after eating to help lower the post-meal rise.