Apple, 1 medium (1 serving)

Eat the apple with a protein- and fat-containing food, such as plain Greek yogurt, cottage cheese, or a small handful of almonds or walnuts.

Choose a smaller apple or eat half now and save the rest for later, rather than eating the whole fruit at once.

Have the apple after a balanced meal instead of on an empty stomach.

Prefer a whole, firm apple with the peel on; avoid apple juice, applesauce, and dried apples, which are more concentrated.

Add a fiber-rich pairing such as chia seeds stirred into plain yogurt, or eat the apple alongside vegetables and hummus.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.