Fruits and nuts (1 piece)

Pair fruit with a protein-rich food such as plain Greek yogurt, cottage cheese, eggs, or tofu to slow glucose absorption.

Choose smaller portions of fruit at one time, and favor whole fruits such as berries, cherries, apples, pears, oranges, or peaches rather than dried fruit or juice.

Keep nut portions moderate—about a small handful—since large amounts can add substantial calories and may contribute to a higher overall glucose response when eaten with fruit.

Eat fruit and nuts after or alongside a balanced meal containing non-starchy vegetables, protein, and healthy fats instead of having them alone on an empty stomach.

Avoid sweetened nuts, honey-roasted nuts, fruit snacks, dried fruit, and fruit juices; select unsweetened, minimally processed options.

Take a 10–15 minute easy walk after eating to help your muscles use circulating glucose.