Fruit custard (1 piece)

Use a smaller serving of fruit custard and avoid second helpings.

Choose custard made with unsweetened milk or plain Greek yogurt, and sweeten lightly with cinnamon or vanilla instead of added sugar.

Prioritize lower-sugar fruits such as berries, apple, pear, orange, or kiwi; limit large portions of ripe banana, mango, grapes, and dried fruit.

Eat the custard after a balanced meal rather than on an empty stomach.

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

Take a gentle 10–15 minute walk after eating if this is safe and comfortable for you.