Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Brown Bread (1 Regular Slice)

Reduce the bread portion and choose a dense whole-grain or seeded bread with no added sugar; avoid white or sweetened breads.

Have the bread with protein and healthy fat, such as eggs, paneer, unsweetened Greek yogurt, avocado, or natural peanut butter without added sugar.

Replace sugar in tea with cinnamon, stevia, or a small amount of monk-fruit sweetener; gradually reduce the sweetness over time.

Use less milk in tea or choose unsweetened milk alternatives such as unsweetened almond or soy milk.

Add high-fibre, lower-starch foods to the meal, such as lentils, chickpeas, non-starchy vegetables, or a small serving of berries.

Take a 10–20 minute easy walk after eating, and avoid having bread and sweetened tea when you are sedentary.