Orange (1 Medium (2 5/8 Inches Dia))

Choose a small whole orange rather than orange juice, smoothies, or dried orange products; eat the segments slowly and keep the peel-derived fiber intact.

Have the orange after or alongside a balanced meal instead of on an empty stomach.

Pair it with protein and fat, such as plain unsweetened Greek yogurt, a small handful of almonds or walnuts, or a boiled egg.

Keep the portion to one small orange; if needed, eat half now and save the rest for later.

Avoid combining the orange with other concentrated carbohydrates or sweets, such as cereal, pastries, sweetened yogurt, or fruit juice.

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