Rice Cake Cracker (100 G) and Peanut butter (1 spoon)

Use a smaller portion of peanut butter and choose a plain, unsweetened variety without added sugar or syrups.

Replace the rice cake cracker with a lower-impact base such as a small serving of steel-cut oats, lentils, or chickpeas.

Pair the snack with protein and fiber, such as plain Greek yogurt, cottage cheese, or a boiled egg, to slow absorption.

Add a small amount of fiber-rich fruit such as berries, or non-starchy vegetables like cucumber or celery, alongside the snack.

Avoid eating the rice cake and peanut butter alone when very hungry; have it after a balanced meal containing protein, vegetables, and healthy fat.

Take a brief 10–20 minute easy walk after eating, if appropriate for you, to help blunt the post-meal rise.