Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Oranges (1 Fruit (2 5/8 Inches Dia))

Have the orange after or alongside a protein- and fat-containing snack, such as a small handful of almonds or walnuts, rather than by itself.

Choose a whole orange instead of orange juice, and eat it slowly to retain the fibre benefit.

Reduce the amount of sugar in tea gradually; try halving it first, then using cinnamon, vanilla, or extra milk for perceived sweetness.

Use unsweetened milk or an unsweetened fortified soy milk in tea, and avoid sweetened creamers or syrups.

Pair the drink and fruit with plain Greek yogurt or cottage cheese if they are serving as a snack.

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