Fruit Salad (without Citrus Fruits) (1 Cup)

Keep the fruit salad portion modest, and prioritize lower-sugar fruits such as berries, apple, pear, peach, plum, kiwi, or cherries; limit large amounts of banana, grapes, mango, pineapple, and dried fruit.

Add a protein-rich side such as plain Greek yogurt, cottage cheese, eggs, or unsweetened soy yogurt to slow digestion and blunt the rise.

Include a small source of healthy fat, such as a handful of almonds, walnuts, pistachios, chia seeds, flaxseed, or pumpkin seeds.

Avoid sweetened yogurt, fruit juice, honey, syrups, granola with added sugar, and dried-fruit toppings in the salad.

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

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.