Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb)) and Orange (1 Medium (2 5/8 Inches Dia))

Choose whole apples or oranges rather than juice, smoothies, dried fruit, or fruit purée.

Keep the serving modest: try one small apple or one small orange at a time, rather than having both together.

Eat the fruit with protein or healthy fat, such as plain Greek yogurt, a small handful of nuts, cheese, or natural peanut butter.

Have fruit as part of or after a balanced meal containing vegetables, protein, and fiber, rather than on an empty stomach.

Prefer a firmer, less ripe apple when possible, and keep the peel on for extra fiber.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.