Tea biscuit (1 piece)

Reduce the portion of tea biscuits and avoid eating them on an empty stomach.

Choose a less-sweet, higher-fibre biscuit or replace some biscuits with plain oats or oatcakes.

Pair the biscuit with a protein- and fat-containing food such as unsweetened Greek yogurt, a boiled egg, or a small handful of almonds.

Add fibre-rich foods alongside it, such as berries, an apple, or chia seeds mixed into yogurt.

Avoid sweet tea, juice, or other sugary drinks with biscuits; choose water or unsweetened tea instead.

Take a gentle 10–15 minute walk after eating, if this is safe and practical for you.