Drink and snacks (1 piece)

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

Pair snacks with protein and fat—for example, plain Greek yogurt with chia seeds or a small handful of almonds or walnuts.

Choose crunchy non-starchy vegetables such as cucumber, bell pepper, or celery with hummus.

Keep portions of carbohydrate-containing snacks modest, and avoid grazing continuously between meals.

Have snacks after or alongside a balanced meal rather than on an empty stomach when possible.

Take a 10–15 minute easy walk after eating or drinking to help reduce the rise in glucose.