English Fruit Platter (1 Serving (180g))

Reduce the portion size of the fruit platter, especially the sweeter or dried fruit components, and eat it more slowly.

Pair the fruit with a protein-rich food such as plain Greek yogurt, cottage cheese, or a boiled egg.

Add a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or pumpkin seeds, to slow absorption.

Choose more berries, cherries, apples, pears, oranges, or grapefruit within the platter, and limit higher-sugar fruits such as grapes, pineapple, mango, or melon.

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

Take a gentle 10–15 minute walk after eating the platter to help your muscles use circulating glucose.