Tea with Milk (1 Teacup (6 Fl Oz)) and Coffee (1 Mug (8 Fl Oz))

Choose unsweetened coffee or tea, and avoid adding sugar, honey, syrups, or flavored creamers.

Use a smaller amount of milk or choose an unsweetened milk option with no added sugars; check the label for total carbohydrates per serving.

Have coffee or tea with milk alongside a protein- and fiber-containing snack, such as a boiled egg, plain Greek yogurt, or a small handful of nuts.

Avoid drinking it on an empty stomach; have it with or after a balanced meal to soften the rise.

Keep the serving size moderate, especially for lattes, milk tea, and large milky coffees.

Take a 10–15 minute easy walk after drinking it, if practical.