Living With Diabetes - Does Your Portion Control Make Sense?
The relationship between obesity and diabetes is an established one. Several studies till date have shown that overweight persons are prone to diabetes because fat cells are insensitive to insulin. Diabetes is incurable but manageable in order to live a normal life. Managing portion size at meals is known to be one of the best ways to control eating habits and hence, managing your weight.
The task requires some strong dedication to counter hunger desires. Most of the people are habitual of filling up their plates based on their hunger demands. However, a patient with diabetes must be aware of the quantity of food need to be consumed at each meal. And in fact, many diabetic have found portion or plate method to be very helpful in monitoring their eating habits, especially at the restaurants or at some other outing.
What is portion control?
Portion control is eating the right amount of food to make you lose weight. If you are 25 percent overweight or your aim is to lose 20 pounds, your dietician will chalk out a plan for you as to how many calories you would consume a day or how much servings of food from each group.
Though sticking to the plate method won’t fully control your diabetes or as accurate as checking your carbohydrates intake, but it will help your daily food intake in line with your overall diabetes management plan.
How portion control works
Just follow simple steps mentioned below.
- Take an average dinner size plate and divide it in two equal portions. In one half, place non-starchy foods such as vegetables such as broccoli, carrots, tomatoes, spinach, cauliflower, cabbage, etc. You can also cut these into salads for a good combination. One cup of raw vegetables is considered fine.
- Now move on to the other half of your empty plate and divide that into two equal portions. In one portion place your protein stuff such as lean beef (80 gms) skinless turkey (80 gms) eggs, etc.
- In other portion of second-half, place starchy foods such as bread, corn, potatoes, rice (half cup), cereals, beans in serving size of your fist.
The plate portion method usually works best if you choose a 9-inch plate instead of a standard 12-inch plate. The best results of this plate method can be gained when you are outside and can’t gauge your food properly.
If you are confused with this plate method, that’s not a problem at all. There are ‘portion control dinnerware’ available in the market. These special plates are already marked for your convenience and guide you how much and what kind of food to place.
It’s also important to note that the amount of carbohydrates may also vary in the same quantity of food. So if you are in doubt, take smaller portion or ask some expert. Losing weight entails a lot of determination. So don’t lose hope, start managing your diabetes today.
1. Just Enough for You: About Food Portions(2016, December). NIDDK read more
2. Create Your Plate(2016, September 14). American Diabetes Association read more
3. Portion size(2016, August 14). MedlinePlus read more
4. Glycemic index and diabetes(2014, May). American Diabetes Association read more
5. Eating Patterns and Meal Planning(2017, September 20). American Diabetes Association read more