Effective Meal planning and portion control for Diabetes is considered as one of the best hacks for adhering to a healthy way of life, shedding fat, and afterward keeping up to an optimal weight for a person with diabetes. Having a balanced nutrition in diabetes and paying attention to meal planning and portion control serves as a key strategy to keep Diabetes in control, especially if the person takes a non-insulin injection.
When we talk about meal planning for diabetes and portion, every person is different and has different dietary requirements. For diabetes control, every diet is tailored by the way of including foods good for diabetes and balancing the nutrition in diabetes to help in diabetes control, manage blood sugar, weight, blood pressure level and reduce the risk of complications. As per National Nutrition Week (2019), through a study conducted by researchers, it was held that a lot of plant-based foods help lower blood sugar level and thus prevent any further complications caused by Diabetes.
Here are ten ways we, at BeatO recommend to control your portion size:
Always measure your food: Hand Guide for Portion Control
The simplest way to measure food is the hand guide for portion control: the palms determine the accurate measurement for protein intake, the fist for vegetable intake, hands shaped in the form of a cup for carbohydrates and thumb for the accurate measurement of fat intake.
Using your plate as a portion guide
The plate method is a simple, visual way to make sure you get enough non-starchy vegetables and protein intake, and limiting the amount of higher carbohydrates that has the greatest potential to spike blood sugar.
Always read food labels for calories and serving sizes
It is of utmost importance to read food labels off food packets to measure the portion sizes accurately. Many times, the serving sizes on the food label are more than one serving size, it is extremely necessary to calculate the accurate serving size being eaten.
Plate sizes you eat in
It is quite evidentiary that the plate you use for meals plays a major influence unconsciously on your portion intake. Swapping the usual plate for a smaller alternative can help in reducing portion intake and avoid overeating.
Always keep a food journal to administrate food portions and blood glucose
Recording daily food intake and blood glucose level gives you a better understanding of how food affects your glucose levels and the type of foods good for a person with diabetes. For a person with diabetes trying to lose weight, documenting food intake everyday helps.
Always snack in between meals
Snacking during the day always helps in maintaining blood sugar levels. Furthermore, snacking in the accurate portion sizes during the day helps in satisfying hunger as well.
Always sit and eat
As the saying goes, sit silently when you eat. When full attention to the serving size being eaten is not given, one tends to over eat more than the required portion size. In the same way, when the food is eaten slowly, a person tends to eat smaller meals in comparison to the person who eats in a rush.
Avoid overeating at All-you-Can eat buffets
Generally, any person tends to over eat at an all you can buffet spread. However, this can pose as a risk for people with diabetes by spiking blood sugar and leading to weight gain. Always scope out what the buffet has to offer, always choose the healthier options and eat in small portions.
Always dish out your servings
When measuring portion sizes for every meal, always serve directly onto the plate right from the stove than serving a family buffet. Serving directly onto the plate from the stove will avoid second servings and help in portion control.
Measure the oil while cooking carefully
Measuring the amount of oil you add to your food while cooking plays a significant role. Even the healthiest of oils can turn harmful when added in excessive quantity. Always measure the quantity of oil using a spoon to avoid adding in excess.
Based on the tips above, you now have a simple and flexible guide for meal planning for your diabetes and portion control. With these tips, now count your calories hassle free..