Fruit (1 Fruit)

Choose smaller portions of lower-impact fruits such as berries, cherries, apples, pears, oranges, or grapefruit instead of large servings of very sweet or dried fruit.

Pair fruit with protein or healthy fat, such as plain Greek yogurt, eggs, cheese, nuts, or seeds, rather than eating it alone.

Prefer whole, intact fruit over fruit juice, smoothies, fruit purée, or dried fruit, which are easier to consume quickly and in larger amounts.

Eat fruit after a balanced meal containing non-starchy vegetables, protein, and healthy fats instead of on an empty stomach.

Keep the serving moderate—for example, one small apple or orange, one cup of berries, or half a grapefruit—and avoid second helpings if your readings tend to rise.

Take a 10–20 minute easy walk or do other light activity after eating fruit, if this is safe and appropriate for you.