According to the National Institutes of Health, food portions in U.S. restaurants have doubled or tripled over the last 20 years.
This is a key factor contributing to the increase in obesity and, by extension, the onset of heart disease and diabetes among other diseases.
For diabetics, adjusting portions is a great first step toward cutting carbohydrates and calories, which leads to better results on your scale and glucose monitor.
One good example is pasta. Fifteen grams of extra carbs can increase blood sugar 30 to 50 points or more. A fifteen-gram serving of pasta is about 1/3 cup. Most restaurants serve pasta entrees with 2 to 3 cups of pasta.
Small changes make a difference.
Use some of these tips to watch your portions.
- Start measuring your foods to get an understanding of portion size.
- Learn what a cup of cereal or a teaspoon of honey looks like.
- Healthy portion visualization, three ounces of meat equals a deck of cards.
- 2 tablespoons of peanut butter equals a ping pong ball.
- ½ cup baked potato or sweet potato equals a computer mouse.
- Pre-portion your snacks versus eating from the bag.
- Use smaller plates and bowls to make portions look bigger.
- Ask for a to-go box with your meal when eating out and pack up half of your meal before you dig in. Or, split those big restaurant entrees with a friend.
See what comparisons you can find for your favorite foods online.
Watching your portion size makes it possible to continue to eat your favorite foods while working towards your health care goals.
RJB
