Tea (1 piece)

Choose plain unsweetened tea; avoid adding sugar, honey, syrups, sweetened condensed milk, or flavored creamers.

If you prefer milk tea, use a small amount of unsweetened milk or an unsweetened plant-based alternative and skip sweeteners.

Avoid pairing tea with biscuits, pastries, cakes, or sweet snacks; if you need a snack, choose a small handful of nuts or plain Greek yogurt.

Drink tea alongside or after a balanced meal containing protein, fiber, and healthy fats rather than on an empty stomach with sweet additions.

Reduce portion size and sip slowly, especially for bottled, café, or bubble teas, which can contain substantial added sugar.

Take a brief 10–20 minute walk after drinking tea, particularly if it was sweetened.