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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.


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Fran Aslam

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56 thoughts on “Portion Control | The Most Health Effective Diabetes Prevention
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    1. Fran Aslam

      Thanks for sharing the fact that “plate size” is working for you. I do the same. I hope those who are not doing may start now. It is the easiest trick and yet so effective to put your health back on the right track. Enjoy an awesome day.

    1. Fran Aslam

      Pete you are most welcome, as pleasure is all mine. Keep up the good work at your site, it is very promising. Enjoy a goal oriented successful today.

    1. Fran Aslam

      Hi Syeda Mehwish

      Mehwish you are acting like your age ( if you are using your actual picture) Still you can use plate method. There has to be some vegetables that you like use them. Also, you are a healthy girl you do not have to copy everything that diabetics have to do. But take good care of yourself that is the bottom line and know everything about health problems and their solution, so you can tell others who need it and use it in your golden years if ever need it. Wisdom is the greatest gift for a successful happy life and that is what you are gaining once you read and know evrything. I hope you like what I said.

    1. Fran Aslam

      Liz , thanks for adding these to your list and I am sure they will work in your favor, as these strategies are already in use and do work. Good luck to you with your focus on health.

  5. Carol

    Our Family has a heredity of this kind of disease and I’m so much aware that if I don’t be conscious in my health I will ended up having diabetes.
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    1. Fran Aslam

      Carol thanks for writing a comment and I want to request you to keep an eye on your health and live a happy healthy life even in your golden years. Have a good week end.

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  7. Syeda Mehwish

    I really like your advice, Aslam. I want to be fit and smart and also take good care of my health and thats the reason I often visit your website to get good tips and suggestions although I don’t like to eat green leafy and non starchy vegetables:( I try my best to eat it.
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    1. Fran Aslam

      Hi Mahwish:

      First of all I like your name. I see that as a young girl you have grown to like and take care of yourself. Everyone does that in the beginning, but becoming busyin life getting married and even working makes life busier and many female start ignoring their health and problems sets it. Now since I have told you this female problem make sure keep your goal ahead and never ignore yourself. Go for yearly check ups and the rest do it yourself. Only doctor can not take care of your self, second opinion and how you personally feel is very importany. Put every thing together along with daily exercise, you can maintain a healthy you for life. Wish you the best in your endeavor.
      Have an enjoyable week end.

    1. Fran Aslam

      Hi Danyella, thanks for reading the post about diabetes prevention. It is a good preventive measure to be ready if you come across anyone who suffers with diabetes. Best wishes.

    1. Fran Aslam

      Kathrryn thank you for giving me your vote of confidence. I do want to make health awareness to be an important part of life so everyone can take care of their health. As health is a wealth that is to be used from birth to the last minute of life just like money, but health is not seen and treated this way by many of us and at times it does make living miserable. So learning about health and using it as needed is very important. To your best health.

    1. Fran Aslam

      Marian I agree with you 100 %. Writing any plan that a person wants to achieve makes action to the goal much easier and attainable as it helps to focus stronger because of the full report of your goal and all the gradual improements infront of you in writing. Thanks for your input as your published experienced can help those to do the same as you have done. Keep up the good work.

        1. Fran Aslam

          It is always a pleasure to know people who have a higher degree of consciousness about succeeding in life, and it starts from taking care of health, and you have crossed that bridge by taking care of yourself. Keep up.

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    1. Fran Aslam

      ” self control is one of my worst enemies” This is hard for me to figure out, but I do understand that every one has a different personality depending on the circumstancial situation and heredity. But you can change your mental state by re programming it. As with self control you are incharge of your actions. This effort will work better in your interest. Thanks for writing a comment.

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    I don’t understand everything that is in all the blogs that I read, but I like your presentation here in this blog. I not only read and comment on the blogs of others but I now have my own blog and my own website. My email and site are included with this post. Is it ok that I included them? TheVeryBest2You 13 11

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    Your post really helped me to understand about this. It has great details and yet it is easy to understand.That’s what i was looking for. I will definitely share it with others.Thanks for sharing.

  13. Hollis@fixie for sale

    You really make it seem so easy with your presentation but I find this topic to be really something which I think I would never understand.

    It seems too complicated and extremely broad for me.
    I’m looking forward for your next post, I’ll try to get the hang of it!
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    1. Fran Aslam

      Hi Hollis

      Thanks for reading the post and writing a comment. Holli, every human action has to be approved and accepted by our mind, once you have this affirmation you can do anything. So portion is a state of mind, Pay attention to making a right size of plate with the kind of food that is to bring the best health possible to eat. You will be really satisfied with this way of eating. Take good care of yourself. Enjoy the Thanks giving day.

  14. Sarah

    It has been found that people who eat eggs in the morning, remain less hungry than those who eat meals with lots of carbs. If you are trying to lose weight, it is important that you feel full for as long as possible. When you eat items that do not keep you full, you will end up eating more to avoid feeling hungry.

  15. Laura@SopCast Download

    Sometimes I lack creativity for cooking healthy recipes. Thank God there are cooking TV shows and I learn new recipes. Staying healthy it’s not an easy job and fighting with certain diseases is so harder, especially when you’re on a diet. I’ve downloaded an ebook about diabetes, but I don’t understand a thing, I’m glad I’ve found this website.


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