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

Reduce the rusk toast portion (for example, have one piece instead of two or three) and eat it slowly rather than on an empty stomach.

Choose a higher-fibre, lower-sugar rusk or replace the rusk with a small portion of plain oats or unsweetened Greek yogurt.

Pair the rusk with protein or healthy fat, such as a boiled egg, a small handful of nuts, or natural peanut butter without added sugar.

Use unsweetened milk in tea and avoid adding sugar, honey, syrups, or sweetened creamers.

Have tea and rusk after a balanced meal containing non-starchy vegetables and protein, rather than as a standalone snack.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.