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The Diabetes Plate Method is a helpful tool for anyone who wants to eat better and learn about variety and portion sizes, including people with prediabetes. Each section of the plate (based on a nine-inch plate) is for the following three food groups: vegetables, grains, and protein. Off to the side is dairy and fruit.
A HANDY GUIDE TO PORTION SIZES: Quick tips for estimating portion sizes. FOOD LISTS FOR MEAL PLANNING: Use this tool to help you figure out how many carbohydrates, proteins, and fats are a good amount for you.
Food and Portion Size. Getting Started. If you want to lose weight, cutting calories is a good place to start. This does not mean you have to stop eating your favorite foods. It does mean eating less. “Portion control” means: See how much you eat. Decide how much to eat. Cut back on portion size.
Serving Size: This is the first thing you should look for on the label. All other information on the label is based on this portion. Total Fat: Try to keep levels of Trans and Saturated fat low. The Trans-fat should be zero! Sodium: Aim for 600 to 700 mg per meal. Try to limit to 2300 mg total per day.
Understanding how food groups work together and how much to eat can help you work toward your goals and be healthier. Your best options will always be foods that are lower in saturated fat, added sugar, and sodium.
Title: Diabetes Meal Planner Author: Centers for Disease Control and Prevention Created Date: 8/23/2019 9:51:12 AM
Portion size is the amount of a food you choose to eat at any one time. Serving size is a set, measured amount of food as shown on the label below. A loose fist equals about 1 cup. (milk, yogurt, dry cereal, etc.) A palm equals about 3 ounces. (cooked, boneless meat) thumb equals about .
A Handy Guide to Portion Sizes: Quick tips for estimating portion sizes. Food Lists for Meal Planning: If you want to count servings of food and follow a plan that is good for your diabetes too, use this tool to help you figure out how many carbohydrates, proteins, and fats are a good amount for you.
Counting carbohydrates when you eat is a good way to manage your weight and diabetes. However, eating too many carbohydrates can raise your blood glucose to unhealthy levels. Eating the right kinds of carbohydrates in the right portions is part of a healthy meal plan.