Mixed dry fruits (1 cup)

Reduce the portion of mixed dried fruit to a small measured serving (for example, 1–2 tablespoons) rather than eating directly from the bag.

Choose mixes dominated by nuts and seeds—such as almonds, walnuts, pistachios, pumpkin seeds, and chia seeds—and keep raisins, dates, dried mango, and sweetened cranberries sparse.

Eat dried fruit after or alongside a protein-rich food such as plain Greek yogurt, cottage cheese, eggs, or tofu instead of having it alone.

Add high-fiber foods to the same meal, such as berries, apple slices, non-starchy vegetables, or oats, to slow absorption.

Avoid dried fruit products with added sugar, syrup, honey, chocolate coatings, or sweetened yogurt coatings; check the ingredient list rather than relying on “natural” claims.

Take a 10–20 minute easy walk after eating and track your portion, timing, and glucose response to identify the amount that works best for you.