Peanut Butter (Reduced Sodium) (1 Tbsp)

Reduce the peanut butter portion to 1 tablespoon, measure it rather than eating from the jar, and avoid adding honey, jam, or sweetened spreads.

Choose an unsweetened peanut butter with no added sugar; compare labels for total carbohydrate and added sugars per serving.

Eat peanut butter as part of a balanced snack with protein or fiber, such as a hard-boiled egg, plain Greek yogurt, or celery sticks.

If you want fruit with it, use a small serving of apple or berries rather than dried fruit, fruit juice, or sweetened applesauce.

Avoid eating peanut butter with refined crackers, white bread, rice cakes, or sweet baked goods; use cucumber slices, celery, or a small portion of dense whole-grain bread instead.

Take a 10–20 minute easy walk after eating and track your response to different portion sizes to identify your personal threshold.