Khari Plain Biscuit (Swad) (1 Serving) and Chai (1 Teacup (6 Fl Oz))

Have chai without added sugar; use cinnamon, cardamom, ginger, or a non-caloric sweetener for sweetness.

Reduce the khari portion—for example, have one biscuit rather than several—and avoid refills.

Eat the biscuit only alongside protein or healthy fat, such as a small handful of almonds, walnuts, or peanuts.

Replace khari biscuits more often with roasted chana, plain Greek yogurt, or a boiled egg.

If you want something sweet with chai, choose a small apple or pear with a few nuts instead of additional biscuits.

Take a 10–15 minute easy walk after chai and biscuits, if appropriate for you.