Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz)) and English Cheese on Toast (1 Slice)

Remove or substantially reduce the sugar in coffee; use cinnamon or a non-sugar sweetener if needed.

Choose unsweetened milk and keep the portion modest; avoid flavoured or sweetened creamers.

Replace regular toast with dense pumpernickel rye bread and keep it to one slice.

Keep the cheese, but pair the toast with protein and fat such as eggs or avocado to slow absorption.

Eat the meal after, or alongside, a small handful of nuts rather than having coffee and toast on an empty stomach.

Take a gentle 10–15 minute walk after eating and monitor your response, especially if you use glucose-lowering medication.