Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb)) and Oil Roasted Cashew Nuts (100 G)

Reduce the apple portion to half a small apple, and eat it slowly rather than as a standalone snack.

Choose a whole apple with the peel intact; avoid apple juice, applesauce, dried apples, and sweetened apple products.

Replace oil-roasted cashews with a measured small handful of dry-roasted or raw cashews, ideally without added sugar or refined starch coatings.

Pair the apple and cashews with plain unsweetened Greek yogurt or cottage cheese to slow digestion and blunt the rise.

Add chia seeds or ground flaxseed to the yogurt, then eat the apple as part of that snack rather than first.

Take a 10–20 minute easy walk after eating, and compare your response with different apple varieties and portion sizes.