Fruit Cocktail or Mix (1 Cup)

Choose fruit packed in water or its own juice rather than heavy syrup; drain and rinse canned fruit before eating.

Keep the serving modest, such as about 1/2 cup, and avoid having it on an empty stomach.

Pair the fruit with plain Greek yogurt, cottage cheese, or a small handful of nuts to slow absorption.

Add chia seeds or ground flaxseed to the fruit or yogurt for extra fiber.

Eat the fruit cocktail after a balanced meal containing protein and non-starchy vegetables rather than as a standalone snack.

Choose mixes with more berries, cherries, peaches, or pears, and fewer syrup-soaked grapes or added sweeteners.