Snacks (1 piece)

Keep snack portions small and avoid eating snacks on an empty stomach when possible.

Pair carbohydrate-containing snacks with protein, fat, or fiber—for example, an apple with peanut butter or plain Greek yogurt with berries.

Choose minimally processed options such as nuts, seeds, hummus with non-starchy vegetables, or roasted chickpeas instead of chips, candy, or sweet baked goods.

Avoid sugary drinks, sweetened coffee beverages, and fruit juice alongside snacks; choose water, unsweetened tea, or sparkling water instead.

Eat slowly and wait 15–20 minutes before having more, since rapid or distracted eating can worsen the rise.

Take a brief 10–15 minute walk or do light movement after snacking if it is safe and practical for you.