How to Measure Portion Sizes for a Diabetic

Planning meals for diabetics is about variety, low carbohydrates, low fat and portion control. It is recommended that diabetics consume a variety of non-starchy vegetables, fruits and lean meats. With weight control being a concern for diabetics due to the increased risk for cardiac problems, it is important to maintain proper portions and a low fat, low cholesterol diet. Although most of us grew up learning the standard food pyramid, the recommendations for diabetics encourage more vegetables and fruits, and less carbohydrates and starch.

Things You'll Need

• Non-starchy fruits and vegetables
• Lean meats
• Whole grain starches
• Milk or other dairy products

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Instructions

• 1

  Looking at the plate, visually divide it up into three sections, one larger section and two similar sized, smaller sections. This will provide a breakdown for you to have approximately one cup of non-starchy vegetables or fruit, 6 ounces of meat and one half cup of a starch choice.

• 2

  Fill the larger section with a good mix of non-starchy vegetables and/or fruits. It is recommended that diabetics consume fruits and vegetables of various colors at each meal to add a variety of vitamins and minerals to the diet. Approximately one cup of fruits or vegetables should be the ideal quantity.

• 3

  Fill one smaller section with a starch or carbohydrate choice. General diabetic guidelines recommend that your carbohydrates be whole grain as these break down slowly in the bloodstream, causing less blood sugar peaks. Whole grains also offer additional nutrition as compared to refined starches which break down very quickly and offer little nutritional benefit. For potatoes or other starches, read the serving size guidelines. Typically, one half cup of potatoes or one half cup of whole grain brown rice is equal to one serving.

• 4

  The second smaller section should be used for your meat or protein choice. Meat servings should be 6 ounces of lean meat or fish, or an equal serving of another protein, such as eggs at breakfast. If you do not have a kitchen scale, an easy way to measure 6 ounces of meat is to fit it in the palm of your hand.

• 5

  To complete a balanced diabetic meal with recommended portions, add an 8 ounce glass of milk. For those who do not drink milk, another dairy selection such as yogurt with fresh fruit is a good selection.