Healthy servings

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Smart and healthy eating should start with knowing what a serving holds. Understanding such information will help you know how much food you need to eat. A healthy diet starts with eating the right amount of food at the right time. The servings that you choose should match your energy needs. It is for this reason that we recommend that you talk to your nutritionist on your needs and the portions that will be right for you. Talking to a diabetes educator or nutritionist will give you a deeper understanding of various food servings.

Fruits-One serving
One serving of fruit is equal to the following
½ a banana
1 small apple, orange or pear
½ a cup, chopped. Cooked or canned fruit
Milk and yogurt-1 serving
1 cup of low-fat milk
1 cup of unsweetened yogurt
Nuts, fish, poultry, meat, dry beans, and cheese-1 serving
1 egg
Two tablespoons of peanut butter
½ a cup of cooked dry beans
2-3 ounces of lean beef, pork, chicken, turkey or fish.
½ a cup of low-fat cottage cheese
¼ cup of tofu
Vegetables-1 serving
1 cup of raw, leafy vegetables
½ a cup of vegetable juice
½ a cup of other vegetables can be canned or cooked
Bread, cereal, rice-1 serving
1 slice of bread
2 rice cakes
1 small potato or ½ large one
4-6 crackers
½ a cup of sweet potato or yams
1 ounce, ready to eat cereal
You should aim to eat three regular meals during the day. We insist on having meals spaced regularly for you to get a consistent carbohydrate intake. However, the way you space meals depends on an individual and the treatment goals. Each day, your dietary fiber should be between 25-50 gms, and it should come from a variety of sources.
Half of your plate should be filled with non-starchy vegetables or salad
Fill a quarter of the plate with lean protein such as lean meat, skinless chicken/ fish, legumes, eggs, etc
Other quarters should have a carbohydrate that has a lower glycemic index such as brown rice, legumes, corn, sweet potato, etc.
Have one serving of milk or its alternatives
You should also remember to include a small fruit; during the meal or as a snack between the meals.

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