Apple (1 Large (3 1/4 Inches Dia) (Approx 2 Per Lb)) and Almonds (1 Almond)

Choose a smaller apple or eat half at a time, and avoid eating it when very hungry.

Keep the almond portion modest (about a small handful), since larger portions can add substantial calories without necessarily preventing the rise.

Pair the apple with plain unsweetened Greek yogurt or cottage cheese to add protein and slow digestion.

Add a fiber-rich option such as chia seeds or ground flaxseed to yogurt alongside the apple.

Eat the almonds and protein-containing food first, then have the apple afterward rather than eating the fruit alone.

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