The Power of Portion Control
What is portion control?
Portion control is knowing and managing how much you eat. This may help you better manage your weight and your diabetes.
Manage portion control by dividing the plate
One way to get started is by using a dinner plate and dividing it into portion sizes:
- Use a 9-inch paper plate. Draw a line down the middle of the plate.
- Then draw a line in 1 of the halves, making that 2 halves.
Fill the largest section of the plate with nonstarchy vegetables, such as
- Spinach, carrots, lettuce, greens, cabbage, or bok choy
- Green beans, broccoli, cauliflower, tomatoes, mushrooms, or peppers
- Salsa, onion, cucumber, beets, or okra
Fill 1 of the small sections of the plate with grains or a starchy food, such as
- Whole-grain breads, such as rye
- Whole-grain, high-fiber cereal
- Cooked cereal, such as oatmeal, grits, or cream of wheat
- Rice, pasta, dahl, or tortillas
- Cooked beans or peas
- Starchy vegetables, such as potatoes, corn, sweet potatoes, or winter squash
- Low-fat crackers or snack chips, pretzels, or fat-free popcorn
Fill the other small section of the plate with meat or meat substitutes, such as
- Chicken or turkey without the skin
- Fish, such as tuna, salmon, or cod
- Seafood, such as shrimp, clams, oysters, crab, or mussels
- Lean cuts of beef and pork. Try cuts that end in "loin," such as sirloin or tenderloin
- Tofu, eggs, or low-fat cheese