Raspberries (100 G) and Strawberries (1 Cup, Halves)

Keep the berry portion modest and eat them slowly rather than as a large serving at once.

Have raspberries or strawberries with plain Greek yogurt, cottage cheese, or unsweetened kefir to add protein.

Add a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or ground flaxseed, alongside the berries.

Eat berries after a balanced meal containing protein, non-starchy vegetables, and healthy fats instead of on an empty stomach.

Choose whole, fresh or frozen unsweetened berries; avoid juice, smoothies, dried berries, and sweetened berry products.

Take a short, easy walk or do light movement for 10–20 minutes after eating berries.