{"id":4887,"date":"2020-09-13T09:17:34","date_gmt":"2020-09-13T09:17:34","guid":{"rendered":"https:\/\/www.beatoapp.com\/blog\/?p=4887"},"modified":"2024-06-26T14:42:36","modified_gmt":"2024-06-26T09:12:36","slug":"effective-meal-planning-5-ways-to-control-your-portion-size","status":"publish","type":"post","link":"https:\/\/www.beatoapp.com\/blog\/effective-meal-planning-5-ways-to-control-your-portion-size\/","title":{"rendered":"Effective Meal Planning: 5 Ways To Control Your Portion Size"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.beatoapp.com\/blog\/effective-meal-planning-5-ways-to-control-your-portion-size\/#Always_read_food_labels_for_calories_and_serving_sizes\" title=\"Always read food labels for calories and serving sizes\">Always read food labels for calories and serving sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.beatoapp.com\/blog\/effective-meal-planning-5-ways-to-control-your-portion-size\/#Plate_sizes_you_eat_in\" title=\"Plate sizes you eat in\">Plate sizes you eat in<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.beatoapp.com\/blog\/effective-meal-planning-5-ways-to-control-your-portion-size\/#Always_keep_a_food_journal_to_administrate_food_portions_and_blood_glucose\" title=\"Always keep a food journal to administrate food portions and blood glucose\">Always keep a food journal to administrate food portions and blood glucose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.beatoapp.com\/blog\/effective-meal-planning-5-ways-to-control-your-portion-size\/#Always_snack_in_between_meals\" title=\"Always snack in between meals\">Always snack in between meals<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Effective meal planning and portion control for diabetes is considered as one of the best hacks for adhering to a healthy way of life. Having <a href=\"https:\/\/www.beatoapp.com\/blog\/diabetic-diet-chart-a-complete-guide-to-control-diabetes\/\">balanced nutrition for diabetes<\/a> and paying attention to meal planning and portion control serves as a key strategy to keep diabetes under control.<\/p>\n\n\n\n<a href=\"https:\/\/beatoapp.com\/\/lps\/inapp-beato-paid-coach-consult-web?id=2400330&#038;campaignid=2400330&#038;source=2400330&#038;utm_content=%2Fblog%2Fwp-json%2Fwp%2Fv2%2Fposts%2F4887\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"300\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png\" class=\" wp-post-image\" alt=\"\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1.png 1024w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-300x88.png 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-768x225.png 768w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-420x123.png 420w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-840x246.png 840w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2024\/01\/Blog-banner-1-150x44.png 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a>\n\n\n\n<p>When we talk about meal planning for diabetes and portion sizes, every person is different and has different dietary requirements.&nbsp; 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 levels. Thus, prevents any further complications caused by Diabetes.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"335\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1901291656.jpg\" alt=\"meal planning\" class=\"wp-image-9218\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1901291656.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1901291656-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1901291656-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Using your plate as a portion guide<\/strong><\/li>\n<\/ul>\n\n\n\n<p>The plate method is a simple, visual way to make sure you get enough non-starchy vegetables and protein intake, and limit the amount of higher carbohydrates that have the greatest potential to spike blood sugar.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"335\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_379725712.jpg\" alt=\"meal planning\" class=\"wp-image-9219\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_379725712.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_379725712-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_379725712-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Always_read_food_labels_for_calories_and_serving_sizes\"><\/span><strong>Always read food labels for calories and serving sizes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"335\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1066447085.jpg\" alt=\"plate\" class=\"wp-image-9220\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1066447085.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1066447085-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1066447085-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Plate_sizes_you_eat_in\"><\/span><strong> Plate sizes you eat in<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"335\" src=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1380767.jpg\" alt=\"food journal\" class=\"wp-image-9221\" srcset=\"https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1380767.jpg 600w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1380767-300x168.jpg 300w, https:\/\/www.beatoapp.com\/blog\/wp-content\/uploads\/2020\/09\/shutterstock_1380767-420x235.jpg 420w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Always_keep_a_food_journal_to_administrate_food_portions_and_blood_glucose\"><\/span><strong> Always keep a food journal to administrate food portions and blood glucose <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n\n\n\n<p>Recording daily food intake and blood glucose levels give you a better understanding of how food affects your glucose levels. For a person with diabetes trying to lose weight, documenting food intake every day helps.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Always_snack_in_between_meals\"><\/span><strong> Always snack in between meals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n\n\n\n<p>Snacking during the day always helps in maintaining blood sugar levels. Furthermore, snacking in accurate portion sizes during the day helps in satisfying hunger as well.<\/p>\n\n\n\n<p>Read More:<a href=\"https:\/\/www.beatoapp.com\/blog\/diet-tips-for-diabetes-how-to-control-diabetes\/\"> Diet Tips for Diabetes<\/a><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Consult BeatO&#8217;s health coach for free and control your diabetes. <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.healtharx.beato&amp;hl=en_IN&amp;gl=US\">Download the BeatO app<\/a>!<br>Check your blood sugar level with <a href=\"https:\/\/shop.beatoapp.com\/products\/beato-curv-glucometer-free-strips-lancets-type-c-usb-connector-not-compatible-with-ios?utm_source=Organic&amp;utm_medium=english_Blog&amp;utm_campaign=CurvGluco\">Beato Glucometer <\/a>today.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8230;<\/p>\n","protected":false},"author":11,"featured_media":9223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[10],"class_list":["post-4887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes-basics","tag-diabetes-diet"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/4887"}],"collection":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/comments?post=4887"}],"version-history":[{"count":12,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/4887\/revisions"}],"predecessor-version":[{"id":33440,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/posts\/4887\/revisions\/33440"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media\/9223"}],"wp:attachment":[{"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/media?parent=4887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/categories?post=4887"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.beatoapp.com\/blog\/wp-json\/wp\/v2\/tags?post=4887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}