Tips To Keep Portion Size In Check When You Have Diabetes

While eating at numerous restaurants, it is quite easy to notice that portion sizes have gotten larger in the last few years. The trend has additionally spilled over to grocery stores as well as food-vending machines, where an individual bag of chips is sufficient to cater to two persons.

Research has shown that individuals unintentionally consume excessive calories when confronted with larger portions. This can eventually lead to an increase in the intake of total calories, especially when it comes to high-calorie foods.

Mentioned below are specific tips to help you keep portion size in check when you have diabetes.

Portion control while eating out: Several restaurants serve much more food than one individual needs at one meal. Take control of the food amount that ends up on your plate by splitting a dish equally with a friend. Alternatively, request the waitperson for a to-go box and wrap up half the meal as soon as it is served to you.
Portion control at home: To help minimise the temptation of second (and maybe third) helpings while eating at home, consume the food from individual plates rather than placing the serving dishes on the table. Keeping all the cooked food out of reach could discourage overeating.
Portion Control While Watching TV: If you are eating or snacking while simultaneously watching television, place the amount that you plan to consume into a container or bowl rather than eating directly from the package. It is easier to overeat when your attention is focused on other things.
Spoiling your dinner could be a good option: Children are taught not to snack prior to a meal for the fear of spoiling the dinner. This rule needs to be flouted. If you feel hunger pangs between meals, consume a healthy snack (such as a small salad or piece of fruit) to avoid overeating during regular meals.

Be Aware Of Humungous Packages

For some strange reason, the larger the package, the more we consume from it without realising it. To prevent this:

Divide the contents of a single large package into numerous smaller containers to help avoid overeating.

Do not make the mistake of eating straight from the package. Rather, serve the food in a smaller bowl or container.

Out Of Sight, Out Of Mind

We tend to eat more when we have easy access to food. Transform your home into a portion-friendly zone.

Replace the candy dish with a bowl of fresh fruits.
Store tempting foods (such as chips, cookies, ice cream) out of direct eyesight such as on a high shelf or at the extreme back of the freezer. Place healthier food at the front so that your eyes can easily spot them.
When purchasing in bulk, store the excess food in places that are not convenient to get to, such as the back of the pantry or in a high cabinet.

About Portion Size:

Portion size and serving size are not always identical. A portion is the amount of food that you consume at one time, whereas a serving is a specific amount of food, such as a slice of bread or one cup (8 ounces) of milk.

These days, a single entrée can equal 3-4 servings. Studies indicate that individuals tend to consume more when they are served more food; hence, getting portions under control is significant when it comes to the management of weight and diabetes.

On A Final Note

Individuals, regardless of whether they have diabetes or not, tend to consume excessive food if they see it or are given access to it. This excessive food consumption can lead to obesity and poor diabetes management. Even at restaurants, the portion sizes are quite large for a single person. Hence, there arises a need to divide the portion into two or ask the waitperson to give you a box so that you can take one portion with you. Utmost care should also be observed when it comes to eating while watching television. Such binge eating should be a strict no-no. So, instead of consuming directly from a single bag or container, use smaller containers or bowls to place smaller portions before you switch on the television. Another optimum way of practising portion control is to keep excess food out of reach of the individual, such as placing it on a high shelf or at the extreme back of the freezer.