German Fruit Cup (1 Cup)

Choose a fruit cup packed in water or its own juice rather than syrup, and drain any excess liquid before eating.

Keep the serving modest; split the cup into two portions and eat the second portion later.

Pair the fruit cup with plain Greek yogurt or cottage cheese to slow digestion.

Add a small handful of nuts, such as almonds or walnuts, alongside the fruit.

Have the fruit cup after a balanced meal containing protein and non-starchy vegetables instead of eating it alone.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.