tea with milk (1 1 Cup), salted cheese biscuits (1 1 Biscuit), tea with milk (1 1 Cup) and namkeen (1 Serving)

Keep tea unsweetened; avoid sugar, jaggery, honey, flavored creamers, and sweet biscuits alongside it.

Replace salted cheese biscuits and namkeen with a small handful of plain nuts (almonds, walnuts, peanuts) or roasted chana; portion them into a bowl rather than eating from the packet.

If having tea with milk, use a smaller cup and choose unsweetened milk; avoid pairing it with two refined-flour snacks in the same sitting.

Add a protein- and fiber-rich item first, such as plain curd, paneer, boiled egg, or cucumber/tomato salad, before any crunchy snack.

Limit namkeen or biscuits to a measured small serving, eat slowly, and avoid repeat helpings; these foods are easy to overeat because they are salty and highly processed.

Take a 10–20 minute easy walk after the snack and tea, if safe for you, to help reduce the post-meal rise.