Tea with Milk (1 Teacup (6 Fl Oz)) and Suji Rusk (Britannia) (1 Serving)

Replace Suji Rusk with a small handful of almonds, walnuts, or roasted chana alongside your tea.

If you still want Suji Rusk, limit it to one piece and eat it only after a protein-rich snack such as a boiled egg, paneer, or unsweetened Greek yogurt.

Drink tea without added sugar, honey, biscuits, or flavored creamers; use a modest amount of plain milk.

Avoid having the rusk on an empty stomach; have it after a balanced meal containing vegetables, protein, and healthy fats.

Take a 10–20 minute easy walk after tea and your snack to help reduce the post-meal rise.

Choose less-sweet, minimally processed alternatives such as plain yogurt with nuts or a small serving of berries instead of rusks.