Mixed Seeds (100 G)

Measure a smaller portion of mixed seeds (for example, 1–2 tablespoons) and avoid repeatedly snacking from the bag.

Choose plain, unsweetened, unroasted seeds; check labels for added sugar, honey, syrups, dried fruit, or sweet coatings.

Eat the seeds alongside protein and fat, such as a boiled egg, plain Greek yogurt, or avocado, rather than eating them alone.

Add high-fiber vegetables such as cucumber, bell pepper, or leafy greens to the same snack or meal.

Avoid combining mixed seeds with higher-sugar foods such as sweetened yogurt, granola, dried fruit, juice, or sweet drinks.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.