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Smart snacking is one of the easiest ways to steady your energy and curb cravings. Building a snack with fiber, protein, and healthy fats helps you stay full longer and supports stable blood sugar. A simple, balanced option: • Fruit: about 1 cup or 1 medium piece • Cheese: around 1 oz (think one slice or a small handful of cubes) • Whole-grain crackers: roughly 1 oz equivalent (usually a small handful) These portions keep your snack satisfying without overeating—an easy, realistic habit for long