Portion Size Diet
Tips
- Protein:
To determine the amount of protein
in your meal, look at your hand.
The amount of protein you should
consume at each meal should be equal
to the size and thickness of your
palm. This category includes chicken,
fish, beef, turkey, eggs, cheeses,
veal pork and for some tofu.
- Carbohydrates:
When choosing more favorable carbohydrates,
such as fruits or vegetables, your
portion size can be determined by
curling your hands into 2 loose
fists. When choosing less favorable
carbohydrates, such as those with
higher levels of sugar or starch,
allow yourself only one fistful.
- Fats:
Give fats a "thumbs up!"
Additional fat added to your meal
equals the size of the tip of your
thumb. This category includes butter
and olive oil.
- Foods that get the thumbs
down:
Sugar in all forms, Breads, Pastas,
Potatoes, Rice, Bagels, Cereals,
Juices, Sodas, Alcohol and Foods
or Beverages containing Caffeine.
Although these foods get the thumbs
down remember you can have them
in moderation from time to time.
- Fruits that get the thumbs
down:
Although no foods are forbidden,
some fruits that are high in sugar
and should be consumed only in limited
quantity are: Bananas, Figs, Prunes,
Raisins and Grapes.
- Vegetables that get the
thumbs down:
Some vegetables should be eaten
in moderation for they contain higher
sugar content than most other veggies.
These vegetables are: Potatoes,
Peas, Beets, Carrots and Corn.
- Alcohol:
If you choose to drink alcohol,
it is best to have some food in
your stomach before you drink because
the food will slow down the absorption
rate of the sugar into your bloodstream
and will help to keep your insulin
levels in check. Remember that you
will need to eat fewer carbohydrates
at that meal if you choose to drink
alcohol.
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