Best Diabetic Portion Plate To Control Weight & Blood Sugar
Posted by Portions Master on 11th Mar 2021
Overeating is bad for anyone, regardless of whether you have diabetes or not. According to the National Statistics Diabetes report, approximately 88 million Americans are living with diabetes[1]. If you are diabetic, you're not alone. A diabetic portion plate is an effective way to help individuals control their portion size, maintain blood sugar levels, and avoid overeating.
Portion Control is an effective way for diabetics to combat some of the common issues associated with this disease. Practicing portion control is essential for diabetics, but you need to understand how it works.
What Does Portion Control Mean?
There is a misconception that portion size and serving size are the same things, however, these two dietary terms have different meanings. Effectively controlling your portion size means the amount of food you eat corresponds with the number of calories required for you to lose or maintain weight.
The Portions Master Adjustable Portion Plate can help diabetics control their portion size to help ensure they are consuming the right amount of proteins, carbohydrates, and fats.
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Below is helpful information about using a diabetic portion plate and how to practice portion control.
What Are The Right Food Portions For Diabetics
The right portion size can vary from person to person. Not everyone is the same. Factors including physical activity, gender, and weight all play a role. This is why understanding portion size is very helpful, regardless if you have Type 1 or Type 2 diabetes. When you have diabetes, determining how much to eat can get confusing. However, after a diabetic begins consuming the right portion sizes it can make managing their weight and blood sugar levels much easier.
Below is a general guideline for recommended serving sizes for diabetics. However, the most effective way to determine the right food portions is to use a diabetic portion plate. The following foods can be added to your plate, but in the correct portion size for your dietary needs.
Diary
- Hard cheese = 30g
- Skimmed or Semi-skimmed = (200ml, or 1/3 pint)
- Low fat cream cheese = 60g
- Yogurt = 125g
Starchy Foods
- Cereal = 3 tablespoons
- Jacket Potato = half of one
- Cooked Rice = 2 large tablespoons
- Cooked noodles or pasta = 3 heaped tablespoons
Protein
Protein is essential to your diet, as it helps to build and replace muscle.
- Meat, fish, chicken (any lean meat) = 60-90g
- CFM Whey Isolate Protein
- Beans (these include, kidney beans, butter beans, lentils, chickpeas, etc.) = 4 heaped tablespoons.
- Nuts, including peanut butter = 2 tablespoons
Vegetables
Veggies are a great source of fiber, and they need to be a part of your daily meal plans. One portion includes:
- One medium onion
- One large sweet potato
- Two broccoli spears
- One piece of cucumber (5cm)
- Four large mushrooms or 14 button mushroom
Fruit
- Seven strawberries
- A handful of grapes
- Two medium Plums
- Two Apricots
Remember, serving size is a recommended amount of food that may or may not be the right amount of food for you to eat. Portion size is the actual amount of food you eat, which can be the right amount, or more or less than you actually need. This is why using a diabetic portion plate is helpful. The correct portion size is determined by the weight you want to maintain or achieve.
The Portions Master Adjustable Portion Control Plate is easy to use. You don’t need to use measuring cups or count calories anymore. All you have to do is to turn it to adjust to the portion size based on the weight that you want to achieve. You can divide your meals into three from your protein, vegetables, and carbohydrates. It’s adjustable so you can achieve your weight loss goal easily.
Diabetic Portion Control Tips
Use Kitchen Utensils
For Instance, a wooden spoon in some cases can help you visualize what one portion may look like.
Measure With Your Hand
Sure, having a kitchen scale can be super handy. But is it convenient? Not really.
For example, in general, your fist is roughly the size of a medium-sized fruit like an apple.
Your palm (not including your fingers) is equal to around 3 ounces of meat, fish, and poultry.
You may be thinking, that's all good but what about when I need to measure fats like butter Your hands can do that too! Actually, your thumb or index finger. Generally, your thumb is roughly equal to one tablespoon, and your index finger counts as a teaspoon.
Always Read The Label
When monitoring how much food you are eating, reading labels is very important. Granted, at first, it can be confusing, but a few things you should minimally consider are the amounts of proteins, carbohydrates, and fats, along with the serving size per container.
Another factor to pay attention to is saturated fat. The lower amount that you consume of saturated fats, the better.
Keep A Food Journal
A food journal has practical benefits like monitoring the types of food you're eating, along with how much, you can also log your blood glucose levels. Doing so will provide better insight into how certain foods affect your body.
Avoid Supersized Portions From Restaurants And At Home
This can be challenging because a common perception is, the more the better. We are living in a "supersized era." Portion sizes have grown significantly over the past several years. And while a larger portion may seemingly be a better value, they are rarely better for your health.
With supersized foods come supersized calories. Consuming too many calories results in weight gain, whether you have diabetes or not. Don't be tempted by the low prices; your health is worth much more than that.
Use a Diabetic Portion Plate
Using a diabetic portion plate can help you visualize exactly what you are eating and provide accurate portion sizes related to your weight goal. If you want to lose weight or gain weight and track exactly how much you are eating, then using a diabetic portion plate is a lifesaver.
Plus it really is time-consuming and laborious to measure, weigh, and track everything you eat continually. Doing so can be stressful, but it doesn't have to be. Using a portion control plate simplifies the process so much. With the Portion Maters' Adjustable Portion Plate, you can adjust the serving size of veggies, carbs, and proteins according to the weight you want to maintain.
How A Portion Control Plate Can Help Diabetics Control Portions Size
To stay fit, healthy and help you reach your ideal weight, consistency is key. For a diabetic, portion control matters. To avoid spikes in blood glucose levels, and eating anything that may trigger your diabetes, having a diabetic portion plate can help reduce the likelihood of it happening. Figuring out how much to eat can be a tedious task. Weighing food, counting calories takes time, and really, who has time for that?
If you have diabetes, whether Type 1 or Type 2, using a diabetic portion plate can save you time and help eliminate confusion. Most importantly, it can help you achieve your health goals quicker and easier. Controlling your portion size can help keep your blood glucose levels consistent, avoid overeating, and prevent weight gain.
Old habits die hard, but consistently practicing portion control will set you up for success and better health.
List Of Foods For Diabetics
As a diabetic, some foods should be avoided completely. In fact, even if you aren't diabetic unhealthy food is no good for the mind or body. With that being said, knowing which foods are good for diabetics can be tricky. Don't worry, we have you covered.
If you or someone you know has diabetes, here are some of the best foods to eat:
Fatty Fish
Considered to be one of the healthiest foods on the earth, fatty fish like salmon, mackerel, sardines, and herring are super healthy for your heart. These foods are a rich source of omega-3 fatty acids, which can help to regulate your blood sugar levels.
Leafy Greens
Greens like kale and spinach are rich in vitamins and minerals and won't affect your blood sugar levels much. These superfoods are also low in calories and extremely nutritious.
Eggs
Eggs are fantastic for several reasons. There are so many ways you can eat them; boiled, scrambled, or as omelets. Plus, they have amazing health benefits. In fact, if you wanted something to keep you full between meals, eggs are a perfect choice.
Nuts
Nuts are high in fiber, nutritious, and delicious. According to research, regular consumption of nuts may lower blood sugar levels, inflammation, and cholesterol[2]. Almonds, brazil, macadamia, pecans, and others may reduce the risk of heart disease.
Garlic
Garlic is jam-packed with health benefits. Research has shown that garlic can help to regulate cholesterol and manage blood glucose levels. ncbi.nlm.nih.gov
Diabetic Portion Plate Bottom Line
Your health should always be a priority. Eating a healthy diet and managing portion control is a good way to keep your diabetes in check. Living with diabetes can be overwhelming, but it can be simplified with a portion control plate.
Using a diabetic portion control plate can help make your life easier. Is there anything better than enjoying stress-free meals? Say goodbye tediously measuring, and weighing your foods. Eliminate over-eating and hello to a healthier and happier you.