tea with milk (1 1 Cup), monaco tea biscuits (1 1 Serving (25g)), tea with milk (1 1 Cup) and namkeen (1 Serving)

Replace Monaco biscuits and namkeen with a small portion of roasted chana, peanuts, or mixed nuts; keep the serving measured rather than eating from the packet.

Have tea without added sugar and use a modest amount of milk; avoid sweetened tea, biscuits, and packaged snack mixes together in the same sitting.

Pair tea with plain unsweetened curd or a small bowl of cucumber, tomato, and sprouts instead of refined-flour snacks.

If you choose biscuits occasionally, limit to 1–2 and eat them after a balanced meal containing vegetables and protein, rather than on an empty stomach.

Take a 10–20 minute easy walk after tea and snacks to help reduce the post-meal rise.

Check portion size and labels on namkeen: choose roasted chickpeas or roasted soy nuts over fried, refined-flour, or sugar-coated snacks.