Medjool Dates (1 Date, Pitted) and Walnuts (1 Nut)

Reduce the portion of Medjool dates: try 1 date with a small handful of walnuts instead of several dates at once.

Eat the dates after or alongside a protein-rich food such as plain Greek yogurt, cottage cheese, or eggs rather than on an empty stomach.

Add fiber-rich foods such as chia seeds, ground flaxseed, or raspberries to the snack to slow digestion.

Choose walnuts without sweet coatings and keep the serving to about 1 ounce (a small handful) to avoid excess calories while preserving their buffering effect.

Have the snack as part of a balanced meal containing non-starchy vegetables, protein, and healthy fats instead of as a stand-alone sweet snack.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.