Diets are not always the smartest way to control your Type 2 diabetes. Some diabetics eat a lot and still maintain a healthy weight range. However, most diabetics should choose smaller food portions so they have a better chance of controlling their blood sugar and weight.
The more food you eat, the more chance you have of gaining weight and affecting your overall health adversely. Diets try to restrict the types of foods you eat but it's not enough. You must control the portion sizes as well if you want long-term success.
The key to everything is moderation. Create some new habits and you will quickly find your health improve. Use smaller plates, bowls and cups. If you are dining out, choose to not order dessert until you have finished eating your main meal and rested for at least 20 minutes. This gives the food you have eaten a chance to digest before deciding on if more food is needed.
Order an entrée size or share a main course with a friend or partner. Ignore the myth about having to eat everything on your plate. If you find you have had enough to eat - stop! Even if there are only two or three mouthfuls left, leave them there.
If you have a large bag or box of food, put a small portion onto a plate or bowl. If you eat from the box or bag, you will more than likely keep grazing, and before you know it, the whole contents of the box will be eaten. It's easy to do when you're watching TV or occupied on the computer.
Don't eat "just because everyone else is eating." You have the right to say no at every opportunity and refuse to be teased about it. Your health is too important to allow others to influence you in a negative way.
Have a drink of water before you eat. This will partially fill your stomach and reduce the need for extra food. Use visual references to help you remember portion sizes...
- 1 cup = a tennis ball.
- 3 ounces of meat = deck of playing cards.
- 1 teaspoon = tip of your thumb.
- 1 tablespoon = your whole thumb.
Take a plate and divide it in half. Then divide one half in half again. The half-side should be filled with non-starchy vegetables or salad. Then one of the quarter sections should contain your source of protein. The final quarter should be for starchy food. Instead of a standard 12 inch plate, use a 9 inch plate. You can reduce your overall portion sizes while still keeping the correct proportion.
Buy an accurate set of scales and weigh your food. Even though you can divide your plate and reduce the portion size, some food obviously weighs more than other food types and that can cause problems.
These are just a few tips to help Type 2 diabetics reduce portion sizes and gain better control of their blood sugar and weight.
Type 2 diabetes is not a condition you must just live with. By making simple changes to your daily routine and eating smaller portions, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate many of the complications you may already experience.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.
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