Dry fruits (1 piece)

Keep dried-fruit portions small: start with 1 tablespoon of raisins or 1–2 small dried apricot halves, rather than eating from the packet.

Choose less-sweet options such as dried apricots, prunes, or unsweetened dried berries; avoid sweetened, candied, or syrup-coated varieties.

Eat dried fruit alongside almonds, walnuts, or pistachios to slow absorption; avoid pairing it with juice, sweets, or refined crackers.

Have dried fruit after a balanced meal containing protein and non-starchy vegetables, rather than on an empty stomach.

Swap part of the dried fruit serving for fresh berries, an apple, or an orange when possible.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify the portion size that works best for you.