How to Determine Portion Sizes

by Libby Pelham | More from this Blogger

23 Sep 2009 07:31 PM

I have mentioned that one of the most important things about the diabetic diet is portion control. While you get three meals a day and three snacks, you still need to follow proper portion control to remain within your diet.

Now, if you are like me, you don't have time to be bothered with a scale. I've bought food scales before, used them once or twice, and then put them up in the cabinet, never to see the light of day again. But, I got a very helpful sheet from the diabetic specialist that makes portion control easier.

If you can have a 1/2 cup to a cup of a vegetable, use your fist as a guideline. Your fist should equal about one cup, so eating a serving half the size of your fist should be about 1/2 a cup. Most of the fruits you can have are listed as medium size. What the heck is medium size? Well, a medium size apple is about the size of a tennis ball. You are supposed to stick to 3 ounces of meat. Rather than weigh it, just base it on the size of a deck of cards or a bar of soap. To easily measure teaspoons, just use your thumb. Two teaspoons of peanut butter is about two times the size of your thumb.

Cheese is another one that can be easily measured using every day items. One and ½ ounce of cheese is about the same size as 3 dominoes. Nuts are good for your diet, when eaten in moderation. One ounce of almonds should fit easily into your hand. Eat a handful a day and it may also help reduce your cholesterol too!

Finally, ice cream may be the hardest thing to say no to, but if you use portion control, you may be able to have a little bit every once in a while. If you do eat ice cream, try to keep it at 1/2 cup, which is about the size of a racquetball.

See, eating right doesn't have to be terribly difficult!

(This image has been released into the public domain by its author, Christian Gidlöf.)

Learn more about Libby Pelham

Libby Pelham is a work-at-home mom located in Jacksonville, NC. She has a beautiful little boy, Will, born in July of 2004.

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