Handy Single Portion Sizes
Using your hands is a quick way to estimate your recommended serving sizes.
Diabetes Plate Method
This method is based on a 9-inch diameter plate and helps keep portion sizes in check. Plates have been getting larger over the years, so make sure you’re using the correct plate size.
1/2 Non-starchy Vegetables
Broccoli, cabbage, carrots, cauliflower, green beans, salad, zucchin
1/4 Grain Foods/Starchy Vegetables
Brown rice, bulgur, green peas, sweet potatoes, whole wheat bread
1/4 Lean Protein
Fish, chicken, eggs, lean beef or pork, and soy products such as tofu
Fruit and/or Dairy on the Side
A small apple, one cup of low-fat or non-fat yogurt, or both as your meal plan allows
One teaspoon of olive oil, six to ten nuts or one medium avocado