When it comes to lean protein, the palm of your hand (without the fingers) equates to about 3 ounces of meat, seafood, or poultry.Īn ounce of cheese or meat is around the length of your thumb. Your fist is roughly the size of a cup or a medium-size piece of fruit, such as an apple. Measure with your handĭo you carry a food scale around with you? If not, you can use the next best thing to measure portions when you’re eating out: your hand. The “ plate method” may help you eat a balanced diet and limit your chances of accidentally overeating carb-rich foods that might spike your blood sugar. To help manage your blood sugar, it’s best to drink beverages that are low in calories and carbohydrates, such as water or unsweetened tea. You can also add a serving of fruit on the side, such as a small pear. Or, you could skip the starches and give yourself a double portion of non-starchy vegetables instead. The remaining half of your plate should be evenly divided between lean proteins, such as tofu or chicken, and grains or starches, such as potatoes or brown rice. Half of your plate should be filled with non-starchy vegetables, such as leafy greens, broccoli, or zucchini. Your plate can provide a visual tool for eating the right proportions of foods. This can help you tally up your carb intake. The Centers for Disease Control and Prevention (CDC) offers a list of carb counts and serving sizes for everyday foods, such as breads, beans, fruits, and vegetables. Then keep track of your carb intake using a notebook, a notes app on your phone, or another tracking tool. Talk to your doctor to learn how many carbs you should be eating at mealtimes and in total for the day. It’s especially important to limit refined carb sources, such as white bread, sugary baked goods, and sweetened beverages. Limiting the amount of carbs you eat can help keep your blood sugar within target range. Here are a few portion control strategies for people with type 2 diabetes. Portion control strategies for people with type 2 diabetesīeing mindful about the amount of food you eat can help you avoid high blood sugar levels. This may be particularly helpful for people with diabetes who have excess weight to lose. The Mayo Clinic recommends that people with type 2 diabetes seek out foods with at least 3 grams of fiber per serving.Īdding protein to meals and snacks can help improve blood sugar control and increase feelings of fullness. When you have type 2 diabetes, it’s important to pay attention to the amount of carbs, protein, and fiber you consume at each snack and meal.įiber can help keep blood sugar levels balanced. That means the number of calories, carbs, and other components listed on the label will be doubled if you eat the whole muffin. You’ll want to look at how many serving sizes are in the container, too.įor example, a blueberry muffin that you buy at a convenience store may actually be considered two serving sizes. Nutrition labels on food packages list the serving size for that item. This allows people to more accurately measure the amount of calories, sugar, protein, and nutrients in a given food. This is typically measured by a cup, ounce, or other unit, such as a single slice of bread. Serving size, on the other hand, is an objective quantity of food or drink. Understanding roughly what’s in an average portion of food, such as a medium-sized sweet potato, can help you estimate how many carbs you’re consuming. Since there’s no objective measurements of a portion, it can be tricky to figure out how many calories, carbs, and fiber are in a given amount of food. For example, a handful of almonds, a glass of milk, or a blueberry muffin can all be considered a portion. You choose the amount that’s in a portion. The term “portion” describes how much food you decide to eat for a snack or at mealtime. But there are some key differences to understand. Portions and serving sizes both relate to the quantity of food at a meal.
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