Walnuts (1 Nut) and Mango (1 Mango)

Reduce the mango portion to about 1/2 cup (80–100 g) and keep walnuts to a small handful (about 15–20 g).

Choose mango that is ripe but still slightly firm rather than very soft or overripe, and avoid dried mango or mango juice.

Eat the walnuts and a protein-rich food first, such as plain unsweetened Greek yogurt, then have the mango as part of the same meal rather than alone.

Add fiber with chia seeds or ground flaxseed mixed into plain yogurt alongside the mango.

Have the mango and walnuts after a balanced meal containing non-starchy vegetables and protein, rather than as a standalone snack on an empty stomach.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.