Tea with Milk and Sugar (1 Mug (8 Fl Oz)) and Puffed Rice (1 Cup)

Reduce the portion of puffed rice and avoid eating it by itself; pair a smaller serving with protein such as plain Greek yogurt or a boiled egg.

Replace sweetened milk tea with unsweetened tea, or gradually reduce the sugar; use a small amount of milk if desired.

Add fiber and healthy fat to the snack, such as chia seeds, ground flaxseed, almonds, walnuts, or peanuts mixed into the puffed rice.

Choose a more balanced alternative: plain Greek yogurt with berries and nuts, or a small bowl of oats with chia seeds.

Eat the snack after a balanced meal rather than on an empty stomach, and avoid having tea and puffed rice as a standalone breakfast.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.