Tea with Milk (1 Teacup (6 Fl Oz)) and Plain or Buttermilk Biscuits (1 Small (1 1/2 Inches Dia))

Reduce the biscuit portion (for example, have 1–2 rather than several) and avoid eating them on an empty stomach.

Choose higher-fibre, lower-sugar alternatives such as oatcakes, rye crispbreads, or seeded wholegrain crackers (check labels for minimal added sugar).

Pair the biscuits or crackers with protein and fat, such as a boiled egg, plain Greek yogurt, cheese, or a small handful of nuts, instead of having them alone.

Use unsweetened milk in tea and skip sugar, honey, syrups, and sweetened creamers; consider having less milk if it is a large milky tea.

Eat a fibre-rich food first, such as a small apple, pear, berries, or a few raw vegetables, before the tea-and-biscuit snack.

Take a 10–20 minute easy walk or do light activity soon after eating, if safe and suitable for you.