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Diet plays a significant and pivotal role when it comes to type 2 diabetes management. Your blood glucose reacts to food items in diverse ways, based on what and how much you consume during mealtimes.
Here, we provide you with an in-depth perspective about portion control and serving sizes.
Understanding Portion Control and Serving Sizes
Both portions and serving sizes throw light on the quantity of food consumed at a meal. However, there are some major differences to comprehend.
The term portion describes how much food you decide to consume at mealtime. You eventually get to choose the amount that is in a portion. For instance, a glass of milk, a handful of almonds, or even a blueberry muffin can all be considered portions.
Because there are no precise objective measurements of a portion, it can be quite difficult to know how many calories, carbohydrates, and fibre are present in a given amount of food. Understanding what is in an average food portion (such as a medium-sized sweet potato), can help you in estimating how many carbs you are eventually consuming.
Conversely, serving size is an objective quantity of a food item: solid foods and drinks. This is successfully measured by an ounce, cup, or another unit (such as a single slice of brown bread). This allows individuals to meticulously measure the number of calories, protein, carbs, protein, and other nutrients in a specific food item.
When you have developed type 2 diabetes, it is vital and significant to pay close attention to the total amount of carbs, fibre, and protein that you consume at each mealtime and snack time.
Portion Control Strategies for Those with Type 2 Diabetes
Being mindful when it comes to the amount of food that you consume can help in preventing spikes in blood sugar levels.
Mentioned below are some of the few portion-control strategies for type 2 diabetes treatment and management.
- Counting Carbs
Setting a limit to the number of carbs that you consume can immensely help in keeping your blood sugar level within the target range. Moreover, it is extremely important to skip intake of refined carbs in the form of white bread, sweetened beverages, and sugary baked goods.
Consult your doctor to be informed about how many carbs you should be consuming at specific mealtimes as well as the total for the entire day, following which you can keep a track of your carbohydrate intake using a notebook, a notes app on your mobile phone, or any other tracking tool.
- Plate Method
Your plate can offer a visual tool when it comes to consuming the right food proportions.
For instance, half of your plate must be occupied by non-starchy vegetables (such as broccoli, leafy greens, or zucchini). The other half of the same plate must be divided evenly between lean proteins (such as chicken or tofu) and grains or starches (such as brown rice or potatoes). You may also want to experiment by skipping the starches and giving yourself a double portion of non-starchy vegetables.
You may also add a serving of fresh fruit on one side (such as an apple or small pear).
This plating method can phenomenally help in consuming a balanced diet and limiting your chances of over-consumption of carb-rich food items.
This was about the diabetes portion control plate.
- Measuring by Hand
It is not practical to carry a food scale around with you. Hence, the next best thing when it comes to portion control is measuring portions with your hands while dining out.
Your fist is approximately the size of a cup or a medium-sized fruit (such as an apple). Regarding lean protein, your hand’s palm (excluding the fingers) is roughly equivalent to nearly three ounces of meat, poultry, or seafood. Moreover, an ounce of meat or cheese is about the length of your thumb. You can successfully estimate a cupped handful of chips or nuts to be around 1-2 ounces.
Though this method is not as accurate as using a scale or measuring cup, your hand can eventually help you to eat the right portion sizes, thus keeping your blood sugar levels within the targeted range.
On a Final Note:
Consuming a nutritious diet and practising portion control is important when it comes to type 2 diabetes management. Strategies such as carb counting, measuring portions with the use of your hand, and the plate method can surely help you in avoiding the consumption of excess carbs and calories.
