Yogurt (1 piece) and Banana (1 piece)

Choose a smaller, firmer (less ripe) banana and avoid very ripe bananas with brown spots.

Use plain, unsweetened Greek yogurt rather than sweetened or flavored yogurt.

Add a small handful of almonds, walnuts, or chia seeds to increase protein, fat, and fiber.

Eat the yogurt first and have the banana afterward, rather than eating the banana alone.

Keep the banana portion to half a medium banana if spikes persist, and add berries such as strawberries or raspberries for volume.

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