Portion sizes have soared over the last 20 years. This can make it difficult to eat healthy, especially if you have diabetes. Learn how to quickly calculate healthy portion sizes whether you’re eating out or dining at home.
VIDEO TRANSCRIPT
Portions have grown much larger in the past few decades, which can be a problem especially if you have diabetes and need to carefully monitor calories and carbs to control your blood sugar.
When sizing up your next meal, keep these comparisons in mind.
A three-to-four ounce serving of meat, poultry or fish… the amount we’re supposed to eat… is about the size of a deck of cards or the palm of your hand.
A cup of milk or yogurt is equal to a tennis ball or a closed fist.
A standard serving is half that amount when it comes to cooked rice, pasta, potatoes, and corn.
As for cheese, a one-ounce portion is the size of your thumb or four stacked dice.
To keep portions under control at restaurants, share your entrée, order a half-portion, or choose a healthy appetizer as a main meal.
At home, use smaller plates. That way, when you fill them up, you’ll eat less.
Don’t eat food directly from the container, as this can cause you to consume more than you planned.
Finally, consider keeping a food diary. By writing down what and how much you eat, you may be more likely to think twice… before finishing off that giant plate of pasta.