Banana (1 Medium (7 Inches To 7 7/8 Inches Long)) and English Greek Yoghurt (1 Cup)

Use half of a small, slightly underripe banana instead of a large or very ripe one, and eat it with the yoghurt rather than by itself.

Choose plain, unsweetened Greek yoghurt with higher protein and avoid honey, granola, sweetened yoghurt, or fruit syrups.

Add 1–2 tablespoons of chia seeds or ground flaxseed to the yoghurt and let it sit for several minutes to increase fiber.

Add a small handful of walnuts, almonds, or pecans for fat and protein that can slow the rise.

Replace part of the banana with lower-sugar fruit such as raspberries, strawberries, or blackberries.

Have the snack after a balanced meal or alongside a short 10–15 minute walk, rather than when very hungry or sedentary.