Cookie (1 Medium) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Have the tea with less or no added sugar; use cinnamon or vanilla for sweetness if desired.

Choose unsweetened milk or a smaller amount of milk in tea, and avoid sweetened creamers.

Replace the cookie with a small handful of nuts, such as almonds or walnuts, to add protein and healthy fat.

If you want something sweet, have plain Greek yogurt with berries instead of a cookie.

Eat a protein- and fiber-containing snack before or alongside the tea, such as a boiled egg with sliced vegetables or hummus with cucumber.

Take a gentle 10–20 minute walk after eating to help reduce the rise in blood sugar.