Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Oil Roasted Cashew Nuts (1 Oz (18 Kernels))

Reduce or omit the sugar in tea; try gradually stepping down to half the usual amount, then use cinnamon or vanilla for perceived sweetness.

Keep oil-roasted cashews to a small measured portion (about 15–20 g) and choose dry-roasted or raw unsalted cashews when possible.

Have the cashews with a protein-rich, minimally sweet option such as plain Greek yogurt or a boiled egg rather than eating a larger portion alone.

Use a smaller amount of milk in tea, or choose unsweetened milk; avoid sweetened creamers and flavored milks.

Drink the tea and eat the cashews after a balanced meal rather than on an empty stomach.

Take a 10–15 minute easy walk after eating to help blunt the post-meal rise.