Curd (Amul) (1 Serving), Kiwi Fruit (1 Fruit), Strawberries (1 Large (1 3/8 Inches Dia)) and Blueberries (100 G)

Reduce the fruit portion and keep the berries as the main fruit: try ½ cup blueberries or strawberries plus ½ kiwi rather than combining full servings of all three at once.

Choose plain, unsweetened curd with higher protein and avoid sweetened, flavoured, or fruit-on-the-bottom varieties.

Add a small handful of almonds, walnuts, or pistachios, or mix in chia or ground flaxseed, to slow absorption and improve fullness.

Eat the curd with nuts or seeds first, then eat the fruit slowly rather than having the fruit alone or blended into a smoothie.

Avoid adding honey, sugar, granola, fruit juice, or dried fruit to the bowl; use cinnamon, vanilla, or a few unsweetened coconut flakes for flavour instead.

Take a gentle 10–20 minute walk after eating and consider having this snack after a balanced meal rather than on an empty stomach.