Diabetic Diet Plan And Food Guide
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Food Portions for Diabetic Diet

Portion control is the most valuable weapon in your arsenal to combat blood sugar highs. In todayís super-sized world, many people have no idea what a proper serving of food should look like. A large bakery muffin, for example, is not one serving of bread; itís two bread servings and a fat serving! A small kitchen scale can be an invaluable tool as you learn how to portion your food; these often come with a listing of recommended serving sizes.

Tips for Estimating Food Portions:

A) 1 serving of protein (chicken, lean beef, cheese, beans or peanut butter). A 3 oz portion will be approximately the size of a deck of cards.

B) 1 serving of dairy (milk, yogurt, etc). A serving is an 8 oz cup.

C) 1 serving of fruit or vegetables (make sure to vary these and include leafy green and dark yellow vegetables). A 1 cup serving is about the size of a womanís fist, and whole fruit should be about the size of a tennis ball.

D) 1 serving of starch (whole grains are by far superior, providing a more complex carbohydrate). I slice of bread, a small tortilla, biscuit or half a pita, a Ĺ cup of pasta or 1/3 cup rice. Potatoes are considered a starch.

E) 1 serving of fat (yes, healthy fats are necessary; just try to avoid trans-fats). A tablespoon of margarine or dressing is a dollop about as big as the first joint of your thumb.

Make sure you get adequate nutrition by including enough servings from each food group per day. Your dietician can pinpoint exactly what your ideal number of servings is for each category.

Sample Daily Serving Guidelines For Diabetics:

1) Carbohydrates (breads and grains) 5-6 servings
2) Proteins (meats, eggs and legumes) 2-3 servings
3) Dairy (milk based products) 2-3 servings
4) Vegetables (at least 2/3 non-starchy) 3-5 servings
5) Fruits ( take care - these are high in natural sugars) 2-4 servings
6) Fats (again, choose healthy oils and fats) 1-2 servings

These are general guidelines only. A licensed dietician can help you tailor a diabetic meal plan to match your specific needs. Once you have pinpointed how much you need to eat of each food on a daily basis, you can plan your meals around your schedule and implement a sensible exercise plan to keep your blood sugar levels stable.

 

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