Portion Control | The Most Health Effective Diabetes Prevention
The more I study Diabetes and its research by medical experts, the more I feel the importance of portion control for type 1 and 2 diabetes. For a person who is focusing on achieving and maintaining normal blood sugar levels, it is extremely important to focus on portion control as the amount of food regulates blood sugar levels along with the nutrition quality of food. The Best way to eat right for a diabetic is to measure the food portion very carefully.
However, it is very hard to suddenly eat small portions all the time, as soon as diabetes is discovered. It is a sudden lifestyle change that does not come easily. Physical requirement and feeling hungry is hard to come over. But focus, behavior control and mental readiness to treat the disease will empower to control portion size. Following preventive measures will help to gain this positive change.
1. Follow the plate method
The “Plate method” was introduced by the first lady Michelle Obama in the first week of June 2011. This is the easiest way to eat healthy for everyone. The plate image, to fill half the plate with green leafy and non starchy vegetables and the other half of the plate with lean protein and whole grains or carbohydrates of your choice. This plate method creates awesome portion control and a healthy diet plan, a very health effective diet plan for diabetics.
2. Weigh or measure food
This is a perfect way to control or prevent diabetes blood sugar levels. Creating a plate make sure do not over load the plate by adding more quantity by piling it high, but add pre-measured portion by weighing. Use food scales or measuring cup as required. Carbohydrates have to be portioned with detailed extreme care.
3. While eating out
Weighing or measuring food is not possible when eating out. First inquire the calories and nutritional content of food and then use your own judgment. Focus on the size by your general estimate of carbs. If you are thinking of having a desert, limit a smaller portion of grain and protein to add sweet calories or avoid carbohydrate portion of the meal as sweet is also carbs. Doggy bag the left overs.
4. All you can eat buffet
This is not a good choice for a diabetic. Portion control becomes hard with so many choices. Keep focus and make sure to add bigger portion of leafy green and low carb vegetables and then lean protein and carbohydrates in the same order and quantity as always.
5. Read nutritional food labels
It is important to read the food labels first before using them. Paying attention to product label is very important to know the nutritional value and determine the portion of meal to eat for normal blood sugar range. Serving size, food calorie count and contents of the food all impact blood sugars and this can be avoided with proper portion size.
6. Plate sizes
It is becoming a fashion to use smaller plates. This helps psychologically to feel full as portion is smaller and person feels he/she has finished full plate. Use salad plate instead of dinner plate if this makes it easier to follow portion control.
7. Writing journal
Keeping journal for daily meal plans, whether eating out or in proves to be great help for portion control as it is easier to add notes for the size also. A written plan will focus you to eat according to the plan. In case you are eating out and over did it, next meal of the day can be reduced as required to maintain 24 hours fasting blood sugar levels next morning.
8. Be careful with the drinks
Drink water with a squeeze of lemon. This is the best drink for blood sugar control. Sodas that are full of sugar or diet soda both are not a positive choices for diabetes. Soda is not to satisfy the hunger but just a created fad which is spoiling eating habits and free calories to add unwanted pounds to the body. However green tea and coffee both are good for blood sugars control. Be careful about juices, know the serving size and the sugar content and decide how will it fit in your day with close to normal blood sugar range.
9. Choose a healthy desert
Many fruits added deserts are light, have vitamins and antioxidants and much less calories than ice cream, cake or other heavy deserts. Select a seasonal fresh fruit or berries desert. Keep the portion in control.
10. Make sure to use 4- 6 healthy vegetables daily
When it comes to eating, vegetables are a diabetics best friend. Vegetables have carbohydrates, vitamins and mineral. Fresh vegetables are a good source of fiber also. Potatoes and sweet potatoes are not included in vegetables as these are starchy and have a lot of carbohydrates. Make sure to eat a combination of vegetables and use a dressing that is flavorful and less fattening. Fresh home made salad dressings are the best. These can be made in several flavors depending on your choice.
Portion control is the piece of diabetes puzzle that puts all other pieces into place like medicines/insulin, A1C tests to normal blood sugar range. You are able to control and reverse your blood sugars and diabetes complication. Today medical care has advanced so much that with portion control of food along with other basic prevention like daily exercise, regular medicine/insulin etc you can achieve required best results in one week.To learn more about diabetes prevention from a diabetes dr, read Dr Mark Hyman’s New York Times Best Seller list book of 2012 “THE BLOOD SUGAR SOLUTION” provides a solution to insulin resistance and proves it to be 100 % preventable. It even overcomes the family history of diabetes.
To prevent diabetes try portion control strategies as food impacts 80 percent of diabetes and then daily exercise and medicine.
To your best health
The sole purpose of this information is health awareness. This information is real and based on facts. It is not a substitute for medical care from your doctor or health care provider. Please check with your doctor on any related matter that concerns you for your health and well being.