Diabetic Diet Food - Need
to Measure
Measuring
the Food in Your Diet
To make sure
your food servings are the right size, use
- measuring
cups
- measuring spoons
- a food scale
Also, the
Nutrition Facts label on food packages tells you how much of that food
is in one serving.
Weigh or
Measure Foods in Your Diet to Make Sure You Eat the Right Amounts
These tips
will help you choose the right serving sizes:
- Measure a serving size of dry cereal
or hot cereal, pasta, or rice and pour it into a bowl or plate. The
next time you eat that food, use the same bowl or plate and fill it
to the same level.
- For one serving of milk, measure 1 cup
and pour it into a glass. See how high it fills the glass. Always drink
milk out of that size glass.
- Meat weighs more before it's cooked.
For example, 4 ounces of raw meat will weigh about 3 ounces after cooking.
For meat with a bone, like a pork chop or chicken leg, cook 5 ounces
raw to get 3 ounces cooked.
- One serving of meat or meat substitute
is about the size and thickness of the palm of your hand or a deck of
cards.
- A small fist is equal to about 1/2 cup
of fruit, vegetables, or starches like rice.
- A small fist is equal to 1 small piece
of fresh fruit.
- A thumb is equal to about 1 ounce of
meat or cheese.
- The tip of a thumb is equal to about
1 teaspoon.
Diabetes and Glycemic Load (GL)
Glycemic
load is a useful food management tool for diabetics. Unlike Glycemic Index
(GI), which tells you how fast (eg) 50g of carrot carbs raises blood-sugar,
glycemic load tells you how fast an average serving of carrots raises
blood-sugar. Glycemic load is therefore a useful food guide for anyone
with diabetes, who wants to stabilize and control blood glucose levels.
See below, for a list of glycemic load values for common carbohydrate-rich
foods.
Glycemic Load (GI Rating Per Regular
Food Portion) For Sample Foods
Beans - Bread
- Bread Roll
- Bread Snacks
(Bagels, Donuts) - Cake
Candy - Cereal
- Cereals
- Cookie -
Cracker -
Fruit Juice
- Fruit - Fruits
Dried Fruit
- Grains -
Ice Cream
- Jam - Lentils
- Milk - Muffin
- Noodles
Nuts - Oats
- Pancakes
- Pasta - Pastry
- Pizza - Potato
- Rice
Snacks - Sodas
- Soy Food
- Sugar - Vegetables
- Veggie Food
- Yogurt
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Health
Disclaimer
The diabetic diet information and advice offered above is intended as
a general guide ONLY. If you have diabetes, please consult your doctor
about the best way to handle your condition. Diabetes is a serious condition
which requires personal, professional advice.
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