Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Toasted Multigrain Bread (1 Regular Slice)

Replace sugar in tea with stevia or monk-fruit sweetener; reduce added sugar gradually if you prefer to keep some.

Use unsweetened milk and keep the serving of milk modest; avoid sweetened condensed milk, flavored creamers, or syrups.

Limit toast to one small slice and choose dense 100% whole-grain or sourdough bread rather than soft, highly processed multigrain loaves.

Add a protein or healthy-fat topping to the toast, such as egg, natural peanut butter, avocado, cheese, or plain Greek yogurt.

Have the tea and toast as part of a balanced meal rather than on an empty stomach; include non-starchy vegetables if practical.

Take an easy 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.