Uncontrolled blood sugar levels put diabetics at a higher risk for serious health complications, such as damage to the nerves and organs. To help control blood sugars and prevent complications, you should eat a healthful diet, full of a variety of foods, explains the National Diabetes Information Clearinghouse. In addition to nutritious food choices, you should eat the proper amount of food, which will help keep your blood sugar levels stable. Too much food, even healthy food, may dramatically increase your blood sugar, but too little will cause your blood sugar to drop. To achieve a balance, you may need to measure your servings.
Step 1
Weigh your food using a small scale. For example, a serving of meat should weigh around 3 oz., a serving of cheese weighs 1 oz., says the American Diabetes Association. Almonds and other nuts may have a serving size measured in ounces.
Step 2
Use measuring cups and measuring spoons. The American Diabetes Association lists serving size guidelines. The guidelines show that a serving size from the milk group will measure 1 cup, whole grain pasta or rice measures 1/3 cup, potatoes and corn measure 1/2 cup and cereal measures 3/4 of a cup. Measure the serving size of oils and condiments, such as salad dressings, with the measuring spoons, following the product serving size on the label.
Step 3
Relate the physical appearance of a serving size to everyday items. You may encounter times, such as eating in restaurants, when you cannot weigh or use measuring cups to determine portion control. In such cases, a mental picture of an approximate serving will help you stay within your personal guidelines. For example, relate a serving of meat or fish to the size of a deck of cards, six dice equals a cheese serving, a golf ball will indicate a serving of nuts and a baked potato should not be larger than a computer mouse, explains Meals Matter. You also wish to find household items of your own that will make relating serving sizes easier.
Tips and Warnings
- Read the labels on packaged foods to help you determine how to measure the serving size. Some foods will have a measurement in weight, which will require use of your scale, and some foods may require a measuring cup or measuring spoons.
- Discuss your diet and nutritional needs with your health care provider to determine the serving sizes you require for optimum health and blood sugar control.
Things You'll Need
- Food scale
- Measuring cup
- Measuring spoons
