Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Walnuts (1 Nut)

Reduce or omit the added sugar; if sweetness is needed, use a non-caloric sweetener such as stevia or monk-fruit sweetener.

Keep the walnuts, but limit the portion to a small handful (about 25–30 g) and avoid honey-coated or candied varieties.

Use unsweetened milk and measure the amount added; consider a smaller splash of milk rather than a large milky tea.

Have the tea alongside a protein-rich option such as plain Greek yogurt or a boiled egg, rather than drinking it on an empty stomach.

Choose a smaller serving and sip it slowly instead of having a large, sweet tea at once.

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