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

Have tea with unsweetened milk or a smaller amount of milk, and gradually reduce added sugar; use cinnamon or vanilla for flavour instead.

If you want sweetness, choose a non-sugar sweetener such as stevia or monk-fruit sweetener rather than sugar.

Replace toasted white bread with dense pumpernickel or 100% rye sourdough bread, and keep the serving to one slice.

Top the toast with protein and healthy fat, such as egg, avocado, natural peanut butter, or cottage cheese, instead of jam or honey.

Eat the toast after or alongside a protein-rich food such as plain Greek yogurt, rather than having tea and toast alone.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.