Rice cake + koala peanut butter (1 piece)

Use a smaller portion of rice cake, and measure the peanut butter rather than spreading freely.

Replace the rice cake with a small serving of steel-cut oats topped with the peanut butter.

Have the peanut butter with plain Greek yogurt and berries instead of a rice cake.

Add a protein-rich side such as a boiled egg or cottage cheese before or alongside the snack.

Choose a slower-paced snack: eat it after a balanced meal rather than on an empty stomach.

Take a 10–15 minute easy walk after eating to help blunt the rise.