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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 today’s 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; it’s 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 woman’s 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 ½ 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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