Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Whole Wheat Bread (1 Regular Slice)

Skip the added sugar in tea; if sweetness is needed, use a non-caloric sweetener instead.

Keep the milk portion modest and choose unsweetened milk rather than sweetened condensed or flavored milk.

Reduce the bread serving to one small slice and eat it slowly rather than having multiple slices at once.

Choose dense pumpernickel or sprouted-grain bread in place of regular whole-wheat bread when available.

Add a protein or fat source such as egg, plain Greek yogurt, nuts, or seeds alongside the meal to slow absorption.

Take a 10–15 minute easy walk after eating, if safe for you.