How much food should someone with diabetes eat?
This informative session will focus on managing portions for people with diabetes. Dietitian and Nutritionist I will share expert advice about how to maintain an balanced diet which helps improve overall health and quality of life, control blood sugar, and enhances the general well-being. This session will explore the importance of portion control, give practical advice on how to start, share examples of portion sizes recommended, and offer additional suggestions.
Portion Control and Diabetes
Diabetes patients must manage their portion sizes. The right amount of food to eat is just as important as the type. Even if you're eating healthy foods, overeating can cause weight gain and increase blood sugar. Under-eating can cause dangerously low blood sugar.
In a study published in Diabetes Care, it was found that regular exercise and portion control significantly improved the blood sugar levels of participants with type-2 diabetes. Understanding and using the right portion size can help those who have diabetes to manage their symptoms, maintain a healthy blood sugar level and reduce heart disease risk.
Get Started With Portion Control
It can be intimidating to start portion control, but you don't need to. To begin, you should first understand what "portion" means. The portion you choose is how much food to consume. It may be less or more than the serving, the exact amount defined in common measurements such as cups and ounces. American Diabetes Association suggests using the Plate Method to easily control portion sizes without having to count and measure.
A report published in the Journal of the Academy of Nutrition and Dietetics suggests that using smaller plates will automatically help reduce the food consumption and thus aid in weight management. These strategies can help you make portion control part of your everyday routine.
Example of recommended Portion Sizes
- A half-plate of vegetables that are not starchy: They contain low carbohydrate and high fiber levels, which help to regulate blood sugar.
- Quarter plate of protein-rich foods: Fish, chicken, lentils, tofu or other lean proteins help you feel full and regulate your blood sugar.
- Quarter plate of starchy food: Brown rice, whole grains or sweet potatoes are all good sources of energy and nutrients, without raising blood sugar too much.
- Fruits are essential for vitamins and fibre. A half-banana or a small apple is regarded as 'one serving.
- You can get enough calcium and vitamin-D by eating one serving of milk.
- Healthy fats are added to the diet by a small handful of almonds or an olive oil teaspoon.
Other Tips on Managing Portion Sizes
Other strategies, such as using smaller plates and the Plate Method can help with portion control. Drinking water can curb your appetite and help you avoid overeating. Eating slowly and with mindfulness can also enhance your enjoyment of the food, and increase awareness of hunger and satiety signals. According to the American Journal of Clinical Nutrition, those who consumed less calories felt satisfied and those who ate rapidly did not.
Conclusion
In summary, controlling portion sizes is an important aspect of diabetic care. This helps to control blood glucose levels, improves health and weight, as well as aiding in the management of overall body weight. Start by learning about portion size, using strategies such as the Plate Method, smaller plates and the examples provided. Each person is different, and it's important to create a customized eating plan to fit your health and lifestyle goals. Portion control is a great way to manage diabetes and live a healthier lifestyle.
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