Did you know that managing your diabetes can be made easier just by controlling the size of your everyday food portions?
The reality is that many people don’t know what a healthy portion is with all the “super-sized” and “added-value” or “all-you-can-eat” meal servings found at many restaurants and buffets. This “bigger is better” trend could explain why the Department of Health and Human Services (DHHS) estimates that 64 percent of Americans are overweight and 30 percent are obese.

Following portion control guidelines can also help with weight loss. Being overweight increases the risk and severity of several health problems—including type 2 diabetes. The good news? You can still include many of your favorite foods in a healthy meal and even lose weight by using portion control.

The Power of Portions
According to the DHHS, a “portion” refers to the amount of a specific food you choose to eat for breakfast, dinner and everything in-between. Since your portions are completely within your control, they can be more or less than the recommended food servings.

Paying attention to your portion choices can help you manage blood glucose levels as well as your weight. If you have diabetes, it is a good idea to work with a healthcare professional to determine what will work best for you. A good meal plan can help you enjoy healthy living without sacrificing taste in your meals at home or out on the town.

Dining Out or Staying Home
You don’t have to avoid going out to eat to maintain your portion sizes. The next time you dine out, ask for a to-go container at the beginning of the meal and immediately pack up half. Don’t be afraid to ask for substitutions; steamed vegetables instead of buttery mashed potatoes can make a big difference.

Also, if you are concerned about calories in sauces and dressings, opt to have them on the side so you can portion them accurately before eating. Try dipping your fork into the dressing with every bite instead of pouring dressing on your salad. On days when you’re cooking at home, count just as much. The same is true for sugar-free foods. Additionally, try dividing cooked food into portions in the kitchen and serving them on individual plates. This way, you can monitor your serving sizes for this meal and any leftovers you might have—without the risk of overeating.

Portion control allows you to eat appropriate serving sizes from a variety of food types throughout your day to balance your diet.

Meal Plan Suggestions
The American Diabetes Association recommends that people living with diabetes follow a meal plan that includes:

• At least five servings of fruits and vegetables every day
• Six servings of breads, cereals and starchy vegetables
• Two to three servings of low-fat dairy products like skim or 1% milk or nonfat yogurt
• Lean meats, chicken and fish (avoid fried meats)
• Cutting back on sweets and desserts (most desserts are high in calories and do not contain vitamins or minerals)

Handy Tips
When it comes to eyeing up portion sizes, here are a few “handy” tips to keep in mind:
1 cup = 1 fist: a good serving size for milk, yogurt or fresh greens.
3 oz = 1 palm: the perfect serving size for meat, fish or chicken.
1 oz = 1 Thumb: the correct size for a single serving of cheese.
1 teaspoon = 1 thumb tip: works well for servings of high-calorie condiments like butter, margarine or mayonnaise.