Drinks and snacks (1 piece)

Choose water, sparkling water, or unsweetened tea/coffee instead of sweetened drinks, juice, soda, or energy drinks.

Pair a snack with protein or healthy fat, such as plain Greek yogurt with berries or a small handful of almonds, to slow the rise.

Keep snack portions modest and avoid grazing; pre-portion snacks rather than eating directly from a large package.

Choose high-fiber options such as an apple with peanut butter, hummus with non-starchy vegetables, or roasted chickpeas.

Avoid drinking calories on an empty stomach; if having a snack or beverage with carbohydrates, have it alongside a balanced meal or protein-rich snack.

Take a 10–15 minute easy walk after eating or drinking, if appropriate for you.