English Muskmelon (100 G) and Watermelon (1 Cup, Diced)

Keep the serving small: start with about 1/2 cup of diced melon or watermelon, and avoid refills in the same meal.

Eat melon only after a balanced meal rather than on an empty stomach.

Pair the fruit with protein and fat, such as plain Greek yogurt, cottage cheese, almonds, walnuts, or chia seeds.

Choose firmer, less overripe fruit and avoid blending it into juice or smoothies, which can raise blood sugar faster.

Slow down: eat the fruit over 10–15 minutes and drink water instead of sweet beverages alongside it.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.