Hummus (1 Tbsp) and Cucumber (1 Small (6 3/8 Inches Long))

Reduce the hummus portion and measure it rather than eating directly from the container; try 2–4 tablespoons with plenty of cucumber.

Choose a hummus with no added sugar and minimal starches, or make one primarily from chickpeas, tahini, lemon, olive oil, and garlic.

Eat the cucumber and hummus alongside protein, such as a boiled egg, plain Greek yogurt dip, tofu, or grilled chicken.

Add a small serving of fat and fiber, such as almonds, walnuts, chia seeds, or avocado, to slow digestion.

Have the snack after a balanced meal or after a short walk instead of when very hungry or sedentary.

Eat slowly and consider a 10–20 minute easy walk after the snack to reduce the post-meal rise.