Cut fruits (1 piece)

Avoid eating cut fruit by itself; pair a small portion with protein or fat, such as plain Greek yogurt, cottage cheese, eggs, tofu, nuts, or seeds.

Choose lower-sugar fruits more often, such as berries, cherries, apples, pears, oranges, kiwi, peaches, or plums; keep portions modest.

Prefer whole, freshly cut fruit over blended fruit, smoothies, juice, fruit purée, or dried fruit, which are easier to consume quickly and can raise glucose faster.

Eat fruit after or alongside a balanced meal containing non-starchy vegetables, protein, and healthy fats rather than as a standalone snack on an empty stomach.

Slow the pace: eat the fruit over 10–20 minutes, chew thoroughly, and avoid having a large bowl at once; refrigerating cut fruit may also make slower eating easier.

Take a gentle 10–20 minute walk or do light activity after eating fruit, if appropriate for your health and mobility.