Apple (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb)) and Coffee (Instant Powder) (1 Tsp Dry)

Have the apple with a protein- and fat-containing snack, such as plain Greek yogurt, a small handful of nuts, or peanut butter, rather than eating it alone.

Choose a small, whole apple and eat it with the peel; avoid apple juice, applesauce, or dried apple products.

Drink instant coffee unsweetened and avoid sugar, flavored creamers, syrups, and sweetened milk powders.

Try having coffee after or alongside a balanced meal instead of on an empty stomach, especially if caffeine seems to worsen your readings.

Pair the apple with lower-sugar fruit such as berries if you want a larger snack volume.

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