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 (full story below)
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

Make a Promise to Practice Portion Control

Make a promise to eat a healthier mix of veggies, whole grains, and proteins at each meal.

Writing it down can help you put your pledge into action.

Make your pledge to a family member or friend. Your family may appreciate it and it might motivate you, too.

Put it somewhere that people will see it or that will remind you every day.

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

TIP

Try the plate method for your next meal. Start changing how you eat and what you eat, 1 meal at a time.


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