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– 1 tablespoon honey (or maple syrup) — 17 grams of sugar
– 4-6 crackers (whole grain or low-sodium) — 15-20 grams of carbohydrates
– 1 small apple or orange (about 80-100 grams of fruit) — 15 grams of carbs
– 1 tablespoon peanut butter (optional) — 4-6 grams of protein
– **Alternative Options:**
– 1 cup of low-fat milk (or plant-based milk) — 12 grams of sugar and 8 grams of protein
– 1 small banana — 23 grams of carbs
– 1/4 cup of raisins or other dried fruit — 30 grams of carbs
– 1 granola bar (low-sugar variety) — typically 20-25 grams of carbohydrates
### Optional Additions:
– **For Extra Protein**: A handful of almonds or a boiled egg can help slow the absorption of sugar and provide sustained energy.
– **For Healthy Fats**: Avocado slices or a small handful of nuts may assist in stabilizing blood sugar levels.
– **For Hydration**: A glass of water with a pinch of salt or electrolyte-infused water can help avoid dehydration and maintain overall balance.
Tips for Success:
1. **Choose Quick-Digesting Carbs**: Simple carbohydrates such as fruit, honey, or fruit juice quickly raise blood sugar. Avoid high-fiber or fatty foods that can slow digestion.
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