Chai (1 Teacup (6 Fl Oz)) and Cookie (1 Small)

Choose unsweetened chai or sweeten it with a non-sugar sweetener; avoid syrups, honey, and added sugar.

Have chai with a protein-rich option such as plain Greek yogurt, cheese, or a boiled egg rather than drinking it alone.

Replace the cookie with a small handful of nuts or seeds, such as almonds, walnuts, or pumpkin seeds.

If you want a baked snack, choose a small oat-and-nut cookie with no added sugar and eat it after a balanced meal.

Keep the chai serving modest and use unsweetened milk or an unsweetened fortified plant milk.

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