Medjool Dates (1 Date, Pitted), Walnuts (1 Nut) and Almonds (1 Almond)

Reduce the portion of Medjool dates first; try one date instead of several, and eat it slowly alongside the almonds and walnuts rather than by itself.

Keep almonds and walnuts unsweetened and unroasted in added sugars; measure a small handful to avoid an unexpectedly large calorie and carbohydrate load.

Pair the dates with a protein-rich food such as plain Greek yogurt, cottage cheese, or a boiled egg to slow digestion and blunt the rise.

Add fiber-rich options such as chia seeds, ground flaxseed, or raspberries to the snack; these can help moderate glucose absorption.

Eat the snack after or with a balanced meal containing non-starchy vegetables and protein, rather than when very hungry or on an empty stomach.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility, to help your muscles use circulating glucose.