Hi, this is Jane Brown and I am excited to share a few tips with you on controlling and measuring your portion sizes that I hope you will find helpful when you are deciding what to eat.

Most Diabetics struggle with deciding what to eat, when to eat, and how much to eat.

While chatting with these friends, I found that most of them were shocked at how much they were overeating. The main reason you should be concerned if you are Diabetic or pre-diabetic is that it is one of the key components to controlling your own blood sugar levels and ultimately, feeling healthier. Once you understand how you can visually measure your portions, I am sure you will not need measuring cups. But to start with – it is a good idea to use a measuring cup to test the tips that I have provided below.

I have only provided these tips as a guideline to controlling your meal portions. Please take the time to discuss these suggestions with your Doctor or Healthcare provider.

5 Tips for Diabetics on Controlling Meal Portions:

1. Starch/Fiber

  • Choose low in fat and high
  • SIZE:  Fist size with each meal

Hand1  grains

2. Vegetables and Fruit

  • Include one fruit with Breakfast
  • Include 2 or more veggies with lunch and dinner
  • A fruit or veggie: Excellent choice for a snack
  • Choose fresh not canned
  • SIZE: Hold hands together and fill with veggies


3. Milk/Dairy/Calcium Packed Foods

  • 1 or 2 low fat portions with every meal
  • One serving of milk or yogurt: 1/2 to 1 cup (One serving fish: 1/4 to 1/2 cup)
  • Choose low fat milk, soy milk, yogurt and cheese or tofu
  • Choose canned fish in water
  • SIZE: Thumb size of cheese, tofu and nuts


4. Protein

  • Women: 3 to 5 ounces
  • Men: 4 to 7 ounces
  • Choose red meats, eggs and fish only two or three times a week
  • SIZE: Size of your palm for main meal (half or less for 2 other meals per day)


5. Fats

  • Choose Omega 3’s, seeds, nuts
  • SIZE: Each meal 1 to 2 tsp or Tip of your Thumb

Being knowledgeable about the portions sizes that you are consuming will help you to feel better and control your blood sugar levels from spiking out of control.

Remember drink plenty of water and exercise on a regular basis. Stay healthy and live longer!

Take care,

Jane Brown

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