Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Sandwich Spread (1 Tablespoon)

Use a smaller amount of sandwich spread, or choose an unsweetened spread based on avocado, hummus, egg, tuna, or nut butter rather than sweetened or highly processed spreads.

Have the sandwich on dense wholegrain or sourdough bread, ideally with seeds, and keep the portion to one open-faced slice if needed.

Add protein and fibre to the meal, such as egg, chicken, tuna, tofu, cheese, hummus, avocado, salad leaves, cucumber, tomato, or lentil soup.

Reduce the sugar in tea gradually—for example, use half your usual amount for a week, then reduce again—or choose cinnamon or vanilla for perceived sweetness.

Use a smaller amount of milk in tea, or choose unsweetened soy milk; avoid sweetened creamers and flavoured milks.

Take a 10–20 minute easy walk after eating and avoid having the sandwich and sweetened tea when very hungry.