Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb)) and Oats (100 G)

Choose a smaller portion of apple and oats, and avoid adding honey, sugar, syrup, or sweetened dried fruit.

Prefer a whole, firm apple with the skin on rather than applesauce, juice, or blended apple drinks.

Use plain steel-cut or rolled oats instead of instant or flavored oat packets; cook them less soft if tolerated.

Pair the meal with protein and fat, such as plain Greek yogurt, eggs, tofu, chia seeds, walnuts, or natural peanut butter.

Add fiber-rich toppings such as chia seeds, ground flaxseed, cinnamon, or raspberries to slow absorption.

Take a 10–20 minute easy walk after eating and monitor your response to identify a portion size that works for you.