Prevea Health

Portion control

 
spacer

Chances are, at times you’re eating two, three, or even four times the serving on the label. Learn these simple tricks you’ll have no trouble managing your portion sizes.
 
Why it’s important
  • If your food portions are too large, your blood glucose level will be higher than your goal and you may gain weight
  • If your food portions are too small, you may lose an unhealthy amount of weight
  • If you take diabetes medicine or insulin, your blood glucose level may drop too low with portions too small, or too high with portions too large

How to keep your eye on portion size
Read food labels and compare serving sizes with your meal plan. Relating those serving sizes to everyday items is an easy way to visualize what a true portion size looks like.
  • Woman’s fist or baseball — a serving of vegetables or fruit
  • Rounded handful — a snack serving, such as chips or pretzels; about one half-cup cooked or raw veggies, cut fruit, cooked rice or pasta
  • Deck of cards or palm of your hand — a serving size of meat, fish or poultry should equal the size of your hand (not counting your fingers)
  • Golf ball or large egg — one quarter-cup of dried fruit or nuts
  • Tennis ball — about one half-cup of ice cream
  • Computer mouse — about the size of a small baked potato
  • Compact disc — about the size of one serving of pancake or small waffle
  • Tip of thumb — about one teaspoon of peanut butter
  • Six dice — a serving of cheese
  • Checkbook — a serving of fish (about 3 oz.)
spacer
spacer
spacer
spacer