Pretzels (1 Cup)

Reduce the pretzel portion and avoid eating them alone; pre-portion a small serving rather than eating from the bag.

Pair pretzels with protein and fat, such as cheese, plain Greek yogurt dip, or a small handful of nuts, to slow absorption.

Add fiber-rich sides such as raw vegetables with hummus, especially cucumber, peppers, celery, or broccoli.

Choose whole-grain or seed-based crackers in place of some or all pretzels, checking portions and added sugars.

Eat pretzels after a balanced meal containing protein, vegetables, and healthy fats rather than as a standalone snack.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.