Apple (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb)) and Oranges (1 Small (2 3/8 Inches Dia))

Choose whole apples or oranges rather than juice, smoothies, or dried fruit, and keep the edible peel/pith when practical.

Reduce the portion: start with one small apple or one small orange, rather than eating several pieces at once.

Eat the fruit after or alongside a balanced meal containing protein and fat, such as eggs, plain Greek yogurt, tofu, or a small handful of nuts.

Add fiber-rich pairings such as chia seeds, ground flaxseed, or oats to slow absorption.

Avoid eating apples or oranges on an empty stomach, especially first thing in the morning or after a long fast.

Take a 10–20 minute easy walk after eating fruit to help moderate the rise.