Portions are key

What is a portion? It is the actual amount of food that you choose to eat.

When you have diabetes, eating the right amount of foods is as important as taking the proper amount of your pills or insulin. If portions are too large, then blood sugar may rise.

If you take in too many calories, then weight gain may results. If your portions are too small, then your blood sugar levels may drop too low.  Eating the right amount of carbohydrates can help control your blood sugar levels.

American Diabetes Association recommends the Plate Method, which has 7 steps:

  1.   Using a 9-inch in diameter plate put a line down the middle of the plate. Then on 1 side, cut it again so that you have 3 sections on your plate.
  2.   Fill the largest section with non-starchy vegetables.
  3.   One of the small sections, put grains and starchy foods.
  4.   Then in the other small section, put your protein.
  5.   Add a serving of fruit, a serving of dairy or both as your meal plan allows.
  6.   Choosing healthy fats in small amounts. For cooking, use oils. For salads, some healthy additions are nuts, seeds, avocado, and vinaigrettes.
  7.   Add a low-calorie drink like water, unsweetened tea or coffee.

Non-starchy vegetables: Chilies, nopales, jalapenos, carrots, cabbage, eggplant, cauliflower, broccoli, jicama, tomatoes, spinach, or peppers.

Protein: Beans, lentils, nuts and seeds, fish, seafood, eggs, cheese, chicken, turkey, beef, pork, hummus, soy nugget or burgers.

Grains and starchy food: Calabaza, chayote squash, green peas, corn, yucca, yam, sweet potato, plantain, quinoa, rice, brown rice, tortillas, potatoes, pasta.


Daily recommendations:

  • Vegetables 2-3 cups
  • Fruit 1.5-2 cups
  • Grains 6-7 ounces
  • Protein 5-6 ounces
  • Dairy 3 cups
  • Oil 5- 6 teaspoons


Equivalent Foods
Fist= 1 cup Rice pasta, fruit, veggies
Palm=3 ounces Meat, fish, poultry
Handful= 1 ounce Nuts, raisins
Thumb=1 ounce Peanut butter, hard cheese
Thumb tip= 1 teaspoon oil, mayo, butter, sugar