Granola bar (1 piece)

Choose a smaller portion or eat half the granola bar and save the rest for later.

Pick bars with little or no added sugar, at least 3–5 g of fiber, and protein; avoid syrup-coated, candy-like, or dried-fruit-heavy varieties.

Pair the bar with a protein or fat source such as plain Greek yogurt, a small handful of almonds or walnuts, or natural peanut butter.

Eat the bar after or alongside a balanced meal rather than on an empty stomach.

Take a 10–20 minute easy walk soon after eating to help blunt the rise.

For a snack alternative, choose berries or an apple with plain Greek yogurt or nuts.