Why? Most people are shocked to realize how small "official" serving sizes are. A serving of carbs? Only 1 slice of whole-grain bread or 1/2 cup of cooked oatmeal. A serving of dry cereal? Only 3/4 of a cup - that's smaller than your average cup of coffee. Meat, fish, or poultry? A mere 3 ounces is a serving - that's about the size of a cassette tape - once it's cooked. Go for that 16-ounce porterhouse and you've just eaten nearly 6 dinners-worth of protein.
The goal. Get in the habit of reading food labels to find out the real portion sizes for the foods you enjoy. And do the math. If you double up on a special treat one day, subtract that from your next day's diet planning.
How?
- Split entrees or dinner-size salads when you eat out, or have a small salad and appetizer instead of an entree.
- Keep a good diabetes diet book on hand to find portion sizes for fresh foods like fruits and vegetables.
- Buy a new set of measuring cups and spoons and keep them out on the counter, so you're more motivated to measure servings.
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