Fruit Variety Yogurt (1 Cup (8 Fl Oz))

Choose plain, unsweetened Greek yogurt and add your own fruit instead of a pre-sweetened fruit-variety yogurt.

Keep the fruit portion modest; favor berries such as strawberries, raspberries, blackberries, or blueberries.

Add chia seeds, ground flaxseed, or a small handful of almonds or walnuts to slow digestion.

Have the yogurt as part of a meal or after protein-rich foods such as eggs, rather than by itself on an empty stomach.

Avoid added honey, syrup, granola with sugar, dried fruit, and fruit juice as toppings.

Take a gentle 10–15 minute walk after eating to help blunt the rise.