WEBVTT FILE

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Making sure your portion
sizes are right for you

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can be very helpful in
controlling the calories,

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carbohydrates and fat you
take in, making diabetes

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management easier.

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 "I have to measure out and it truly has helped.

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 I got a little weight scale so I can measure

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 meats and things.

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 Got me a set of measuring cups."

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Today everywhere you look
you are faced with bigger

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and bigger portions; from
the biggie size drink at

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the corner store to the
plate of pasta at your

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favorite restaurant.

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But just how
much is too much?

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Take a look at
these 2 meals.

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They are the same foods
except the one on the

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right is the recommended
serving size and the one

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on the left is a
typical meal served at a

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restaurant.

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Now note the total
carbohydrate, fat and

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calories in each meal.

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Do you see the difference?

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By choosing the larger
portion size you have

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increased your calorie
intake (not to mention the

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increase in carbohydrate
and fats) by over 800 in

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just 1 meal.

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So what does that mean
to you in the long run?

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If you eat just 100 extra
calories a day, you may

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gain 10 pounds
in one year.

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And what could that do
to your blood glucose?

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Let's take our 2 meals
one step further.

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How can we make our
recommended serving size

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meal even healthier?

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Let's substitute whole
grain bread for the white

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bread to get healthy carbs
and fiber into our meal.

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How about a glass of
water or unsweetened tea?

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They are
healthier choices.

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And why not change the
fries to a side salad?

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With low-fat
dressing on the side.

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When you look at the
totals now, you have saved

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close to 400 calories.

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That's good for your blood
glucose, your heart health

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and your waistline!

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Which meal would
you choose?

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Here are some tips to
help you choose smaller

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portions.

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One simple method that can
be used to manage portions

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is the plate method.

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It's helpful if you have
about half your food (or

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plate) as vegetables, 1/4
as the protein food and

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1/4 as the
starchy type food.

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 "The plate method is a method that works both for

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 at home or when traveling or/and eating in

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 restaurants..."

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When dining out, order
a healthy appetizer or a

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smaller entrée and add
soup or salad to round out

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the meal.

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This can help you feel
fuller faster and not be

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as tempted to eat
more than you should.

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And ask your server to
not bring any bread to the

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table.

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This can stop you from
mindlessly snacking on the

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bread while you wait
for your main meal.

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You can try splitting an
entrée with your dining

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companion.

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And if you choose to have
dessert, consider sharing

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a dessert with one of your
fellow diners or try a

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lower-fat,
lower-calorie selection.

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If you find you've ordered
too much food, eat the

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correct portion size for
you and take the rest

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home.

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Most times you can get
another entire meal out of

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it.

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How's that for stretching
your food dollar!

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You can also ask for them
to wrap up half of the

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portion before it even
comes to the table, so you

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won't get tempted to eat
more than you should.

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Making sure to eat the
correct portions for you

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can make a big difference
in your weight and blood

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glucose level.