Portion Control Made Simple: A Practical Guide for Balanced Blood Sugar
- Eliane Muskus
- Aug 16
- 1 min read
When it comes to managing diabetes, what you eat matters—but how much you eat can make just as big of a difference. Portion control isn’t about deprivation; it’s about balance. With the right method, you can enjoy your favorite foods, keep your blood sugar stable, and feel satisfied after every meal.
❗️The Essence of This Method:
Portion control is the art of eating in the right amounts for your body’s needs—without complicated calorie counting.
Two of the easiest, most effective approaches for people living with diabetes are:
1. The Hand Guide Method
Protein: About the size of your palm.
Vegetables: Two cupped hands or half your plate.
Carbs/Starches: One cupped hand.
Healthy Fats: The size of your thumb.
2. The Plate Method
½ Plate: Non-starchy vegetables (broccoli, spinach, zucchini, salad greens).
¼ Plate: Lean protein (fish, poultry, tofu, eggs).
¼ Plate: Whole grains or starchy vegetables (quinoa, brown rice, sweet potatoes).
✅️ Both methods are quick to remember, don’t require weighing food, and help you enjoy meals with better blood sugar control. Over time, they also encourage mindful eating—making it easier to listen to your hunger and fullness cues.
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