Apple (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb)), Almonds (1 Almond) and Walnuts (1 Nut)

Reduce the apple portion, such as choosing half a small apple, and keep the peel on for more fiber.

Eat the apple after a balanced meal rather than by itself, especially one containing protein and non-starchy vegetables.

Pair the apple with a modest serving of plain Greek yogurt or cottage cheese instead of increasing the amount of nuts.

Keep almonds and walnuts to a measured small handful; large portions can add substantial calories even when they are nutrient-dense.

Choose a tart, smaller apple variety and avoid dried apples, applesauce, or apple juice, which are more concentrated sources of carbohydrate.

Take a 10–20 minute easy walk after eating to help your muscles use circulating glucose.