Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Rusk Toast (1 Rusk)

Reduce the rusk toast portion, or replace some/all of it with a lower-impact option such as plain yogurt, eggs, or a small serving of oats.

Have tea without added sugar, or gradually reduce the sugar amount; cinnamon or vanilla can add perceived sweetness.

Use less milk if it is sweetened or flavored, and choose unsweetened milk or an unsweetened alternative.

Eat the rusk toast alongside protein and healthy fat, such as a boiled egg, plain Greek yogurt, or a small handful of nuts, rather than eating it alone.

Choose a whole-grain, high-fiber rusk or crispbread with no added sugar, and check the label for fiber and added sugars.

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