Fruit Salad (1 Cup)

Keep the fruit-salad portion modest, such as about 1 cup, and avoid going back for seconds.

Build it mainly from berries, apple, pear, orange, kiwi, and peach; use smaller amounts of banana, pineapple, mango, grapes, or dried fruit.

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

Avoid fruit juice, sweetened yogurt, honey, syrup, granola, or other sugary toppings in the salad.

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

Take a 10–20 minute easy walk after eating, if this is safe and suitable for you.