Snack kefir & Nuts (1 piece)

Choose plain, unsweetened kefir with no added fruit puree, honey, or sugar; flavor it with cinnamon or vanilla instead.

Reduce the kefir portion and measure the nuts, since large servings can still raise glucose; try about ½ cup kefir with a small handful of nuts.

Eat the kefir and nuts after or alongside a balanced meal containing protein and non-starchy vegetables rather than as a stand-alone snack.

Add chia seeds or ground flaxseed to plain kefir for extra fiber, and allow a few minutes for them to thicken.

Prefer almonds, walnuts, pistachios, or pecans that are plain or dry-roasted, avoiding sweetened, honey-roasted, or coated varieties.

Take a gentle 10–15 minute walk after the snack, if appropriate for your health and mobility.