In our communities and on the news we are seeing more and more about the increase of diabetes. This is due in a large part (pardon the pun) to the way we eat, how over weight we are becoming, but mostly to us not paying attention to serving sizes!
I am a Type 2 diabetic which is the kind you can control with medication (in the form of pills), diet and exercise. My doctor said a typical Type 2 diabetic is over weight, has thin/skinny legs, and thick middle. I said you mean like Humpty Dumpty...the doctor thinks I'm crazy...but that is what he meant. Diabetes is also more pronounced in some families. My Granddaughter is a Type 1 Juvenile Diabetic and will be on insulin for the rest of her life. She has a insulin pump, and has to reinsert the needle in her body every three days. Much better than the 5 to 7 shots a day they started her out doing. She also has to watch what she eats.
In this blog, I would like to share with you some interesting information I received from our local hospital. (Disclaimer: Check with your personal Doctor before using or doing anything shared in this blog.) My understanding is that diabetic guidelines are good for everyone.
I was very surprised when they told me what a serving actually was, and the everyday objects that we can all use in our home or when we are out to eat to measure our servings. I am going to list the serving size and then how you can estimate the portion.
WHAT IS A SERVING?
1 cup.................................................................................a small fist
1 ounce..............................................................................a thumb to first joint
1 to 2 ounces of snack food.................................................a handful
1 teaspoon.........................................................................a thumb tip
2 Tablespoons of liquid........................................................sits in a cupped hand
3 ounces.............................................................................palm of hand
(no fingers and thumb)
small apple..........................................................................a tennis ball
3 ounces of cooked meat.....................................................a deck of cards
1 ounce of cheese...............................................................4 stacked dice
1/2 cup broccoli, cooked......................................................a household light bulb
1 teaspoon of jam................................................................4 stacked quarters
1 slices of bread..................................................................a cassette tape
1/2 cup side salad................................................................1/2 tennis ball
1 cup scoop of ice cream......................................................a baseball
Do these measurements surprise you? They did me and I was just blown away by how much my regular servings really turned out to be in comparison! I can do pretty good when I am eating at home, but fail miserably when I eat out. I love to eat and I can consume an entire day's servings fairly quickly. :(
According to the Diabetes Food Pyramid going from the bottom to the top...
We should have.......the following servings daily:
6 or more servings grains, beans and starchy vegetables
1 ounce of bread product
1/2 cup of cereal, grain, pasta, or starchy vegetables
(corn, peas, potato, yams)
3/4 to 1 ounce of most snack foods (pretzels, chips, etc.)
less than a handful!!!!
3 to 5 servings vegetables
1 cup raw leafy vegetables
1/2 cup cooked (non-starchy) vegetables
1/2 cup vegetable juice
2 to 4 servings fruits
fruit or 1 small to medium fresh fruit
1/2 cup of canned or fresh fruit juice
1/4 cup dried fruit
2 to 3 servings milk
1 cup milk
1 cup yogurt
2 to 3 servings meat and others
2 to 3 ounces of cooked beef, chicken, fish, pork
2 to 3 ounces of cheese (high in fat unless fat-free)
1/2 to 3/4 cup cottage cheese or tuna fish
Fats, sweets, and alcohol the very small tip of the pyramid
1 tablespoon of regular salad dressing (fat)
1 teaspoon of regular vegetable oil or margine (fat)
2 teaspoons of peanut butter (fat)
1/2 cup ice cream, sherbet (sweet)
1/8 pie (sweet)
2 inch square of cake, unfrosted (sweet)
12 ounce beer, 4 ounce wine, or 1 ounce liquor (alcohol)
Combination foods
1/2 cup tuna noodle casserole, lasagna, chili with beans or
macaroni and cheese (meat, starch, fat)
1/8 of a 10 inch pizza (starch, meat, fat)
Learn to read food labels and see what the serving size is and the other nutrition information on the label.
I subscribe to the Diabetic Gourmet newsletter and receive a daily recipe in my e-mail. Some of them are sooooo good it is hard to believe that they are actually good for you. I am adding their sites to the bottom of this blog. Check them out and I think you will love them! Next time you are putting food on your plate THINK............WHAT IS A SERVING?
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