Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and Almonds (1 Almond)

Reduce the banana portion: try half a small banana and keep the almonds to a measured small handful rather than eating freely from the bag.

Eat the almonds and banana after a balanced meal instead of alone, especially one containing protein and non-starchy vegetables.

Add protein to the snack, such as plain unsweetened Greek yogurt, eggs, or cottage cheese, and avoid sweetened versions.

Replace part or all of the banana with lower-sugar fruit such as berries, an apple, or a pear.

Add soluble fiber, such as chia seeds or ground flaxseed mixed into plain yogurt, and drink water with the snack.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.