Portion control is a simple and effective method for managing diabetes and losing weight, it lets you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. Try these simple steps.
Create an imaginary line down the middle of your dinner plate. On one side, cut it again so you will have three sections.
1. Fill the largest section with non-starchy vegetables such as spinach, carrots, lettuce, greens, cabbage, etc.
2. In one of the small sections, put starchy foods such as whole-grain breads, rice, pasta, potatoes, corn, cooked beans, etc.
3. In the other small section, add your protein, such as turkey, tofu, eggs, fish, etc.
Add an 8 oz. glass of non-fat or low-fat milk. If you don't drink milk, you can add another small serving of carbs such as a 6 oz. container of light yogurt or a small roll. Add a piece of fruit or 1/2 cup fruit salad and you have your meal!
-source: American Diabetes Association
Good Neighbor Pharmacy, November 2012
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