Mango rice (1 piece)

Reduce the rice portion and increase the share of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or green beans.

Use a smaller amount of mango and choose firmer, less-ripe mango pieces; avoid added sugar, sweet chutney, or sweetened coconut.

Choose basmati or parboiled rice instead of sticky or short-grain white rice, and keep the serving modest.

Add protein and healthy fat to the meal, such as lentils, chickpeas, tofu, eggs, plain yogurt, or a small handful of nuts.

Start the meal with a salad or cooked vegetables dressed with lemon juice or vinegar, then eat the mango rice afterward.

Take an easy 10–20 minute walk after eating to help blunt the rise.