How Measuring and Diabetes Add Up.

Carbohydrate foods affect our blood sugar levels faster than proteins and fats. No matter what, the portions that we choose for ourselves or others are usually are not correct measurements, often more than what we need to fuel our bodies. Portion sizes need to be consistently accurate for better glucose control.

“One size only” does not fit all individuals with diabetes.

Learning how to adjust eating habits and self-monitor blood glucose can be mind boggling at first for new diabetic.

The best way to determine a diabetic’s carbohydrate needs is to have a dietitian or diabetes educator design an individual meal plan to lay out requirements. Medical history, typical eating habits, age, height, weight, and activity level play a huge role in determining the right meal plan for each person.

Now that a meal plan has been created for you, now what?

I follow a 1200 calorie meal plan per day, providing two carbohydrate servings per meal (three meals per day.)

I became familiar with the correct serving sizes of carbohydrates by experimenting with measuring cups, tablespoon and teaspoon sizes while cooking and dining at home. Now it has become second nature to judge portions accurately in my mind, especially at restaurants and parties where large portion sizes are luring me. Consequently, now eating out has become more relaxed and enjoyable.

I commonly eat the following carbohydrates each day.

Each serving of carbohydrates is 15 grams approximately. Note: A range of 14 to 18 grams is considered a reasonable serving size.

Fruit

• One medium fresh fruit
• 1/2 cup of apple or orange juice (1/3 cup of cranberry, grape)
• 3/4 cup of mixed berries

Bread and Cereals

• One slice of bread
• 1/2 hamburger or hotdog bun, 1/2 English muffin
• 1/2 cup cooked oatmeal
• 3/4 cup dry cereal
• 3 cups lightly buttered air popcorn

Milk Products

• 1 cup of milk
• 6 to 8 oz. low-fat yogurt
• 1/4 cup sherbet
• 1/2 cup ice cream (reviewed several flavors of ice cream)

Starchy Vegetables and Potatoes

• 1/2 cup mashed potatoes, corn, and peas
• 1/3 cup of brown or white rice, pasta, and cooked beans
• One tablespoon of sugar, honey, and syrup

Combination Foods

1/2 cup of chili, spaghetti, mac and cheese, casseroles, and soups

Remember the saying “clean your plate.” Well, those days are over. I recommend “don’t do it!”

Thank you for reading:-)

Disclaimer: My food and nutrition articles are for informational purposes only. Always follow your healthcare provider’s guidance and orders.