Dried Fruit (1 Cup)

Reduce the portion of dried fruit: measure a small serving (for example, 1–2 tablespoons) rather than eating from the bag.

Choose unsweetened dried fruit with no added sugar, syrups, or fruit juice concentrates.

Eat dried fruit as part of a meal rather than by itself, and pair it with protein or fat such as almonds, walnuts, plain Greek yogurt, or chia seeds.

Prefer lower-sugar options such as dried apricots or prunes, and limit dates, raisins, dried mango, and sweetened cranberries.

Add high-fiber foods to the same meal, such as non-starchy vegetables, lentils, or beans, to slow absorption.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help reduce the post-meal rise.