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Living Healthy with Diabetes
Nutrition Measuring and Portion Control in Diabetes
How much you eat is just as important as what you eat. Make a great investment in yourself and your diabetes control: take the time to measure foods at home. Many people with diabetes eat a diet that includes healthy foods, but have no idea how much food they are eating.
While food does not have to be measured for every occasion, it helps to be aware of the amounts you put in your dishes. This will also help you estimate portions when you are away from home. A simple scale can be purchased at most grocery or discount stores.
How big is your grab?
Grab a handful of your favorite chips or snack crackers. How much does your hand hold? Weigh out that portion and compare it to the portion and carbohydrate value listed on the label. Many women have hands that hold approximately a 3/4 ounce portion.
| 1 cup = 8 ounces (standard measuring cup) = the size of a fist = a tennis ball |
How big is your fist?
Fill a two-quart container with 1 quart of water. Place your fist (up to the wrist) into the container. How much did the level rise? Check the markings on the container to see if it rose 1 cup, 1 ½ cups or 2 cups. Most women's fists measure at 1 cup while men's are usually more.
Measure your starches
Measure out 1/3, 1/2 cup and 1 cup portions of various cooked starchy foods like potatoes, corn, peas, rice, pasta and beans. What does that look like on your plate? How does it compare to your usual serving?
How much carbohydrate do you drink?
The carbohydrates in beverages can really add up. Juice and milk are natural sources of sugar, while soda, flavored beverages and specialty coffees and teas can also be loaded with sugar. Measure out the amount you typically pour into your favorite glasses. Pour this into a standard measuring cup to compare.
Dining Out
Ask restaurant managers for the standard portion sizes they serve. The counter or wait staff may not have that information, but the manager is responsible for portion control. Be assertive and ask, especially if you are a frequent customer to the restaurant. Here are some general portion sizes to keep in mind:
- Most pasta side dishes are 1 cup while main courses are 2 cups. This can be 45 – 90 grams of carbohydrate which could be 2-3 times your recommended amount for that meal.
- Most Asian rice is provided in 1 cup portions.
- Most cafeterias serve side dishes in 1/2 cup portions with some fresh fruits and tossed salads in 1 cup bowls.
- A small gravy or salad dressing side dish is usually 1/2 cup.
- A small cup of soup is usually 1 cup while a bowl may be 2 cups.
| Deck of cards = cassette tape holder = 3 ounces of cooked meat = palm of the hand |
How big is your palm?
This is the area from the wrist to where the fingers are attached. The thickness of the palm is also considered. Place a deck of cards on your palm and compare. Most women's palms are 3 ounces while men's are usually 4 to 5 ounces.
Tips for snack foods/crackers
Open the container and portion 15 grams of carbohydrate servings into individual resealable plastic bags. (See the food label for more information on portion sizes.) Place the bags back into the container. When you want a snack, pull out 1 or 2 bags depending on your meal plan.
Meat/Chicken
- Meat shrinks about 25% when cooked. A quarter-pound hamburger (4 oz.) will actually yield a 3 ounce portion after cooking. An 8 ounce steak will yield about 6 ounces of cooked meat.
- A chicken breast is generally 3 - 4 ounces.
- A chicken thigh is usually 2 ounces, while a leg is 1 - 2 ounces.
- Chicken wings are high in fat. It takes 2 wings to equal a 1 ounce meat/protein choice (or exchange), but you have to add at least 1 fat choice (or exchange) with that.
- Check the label on packages of deli meats and cheeses. One slice does not always mean 1 ounce. If you order meat at a counter, ask them to measure one ounce of meat or cheese to determine how many slices you need for your meal plan.
Fats
While you may not measure fats such as mayonnaise, sour cream, butter, margarine or salad dressing, become aware of just how much you eat. Each fat choice (or serving) has 45 calories, and those calories can easily add up.
A man's thumb is approximately 1 tablespoon. Some women with smaller hands have thumbs that are closer to 1/2 tablespoon. Compare your thumb with standard measuring spoons.
At restaurants, salad dressing on the side may come in a 1/2 cup small bowl. That equals 8 tablespoons. If it is regular dressing, that equals 8 fat choices (or exchanges).
Choose reduced-calorie dressing for half the fat choices. Or, use lemon juice, lime juice, vinegar or salsa, which have zero fat choices. Olive oil, while it is pure fat, is a good option, because it is heart-healthier fat. One teaspoon is one fat choice.
Keep in mind that fat-free salad dressings may not contain measurable fat, but they usually have carbohydrates as a replacement. Read labels to be informed.
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