Mango (1 Mango) and Watermelon (1 Cup, Diced)

Reduce the portion: try about ½ cup of mango or watermelon at a time, rather than a large bowl, and avoid having both in the same sitting.

Eat the fruit after or alongside a balanced meal containing protein and non-starchy vegetables, instead of eating it alone or on an empty stomach.

Pair a small fruit serving with protein and fat, such as plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of nuts.

Add fiber with chia seeds, ground flaxseed, or a side of vegetables; for example, have watermelon with chia yogurt or mango with unsweetened yogurt and flax.

Choose less-ripe mango when possible, since very ripe fruit is typically absorbed more quickly.

Take a gentle 10–20 minute walk after eating to help your muscles use circulating glucose.