One way to control diabetes is to eat at the right portion size. Eating right portion size will help to avoid from consuming extra calories.
Here is an easy way to estimate a portion size by using our hands:
- 1 fist = 8 flz oz or 1 cup of liquid
- 2 cupped hand = 1 cup of food on plate
- 1 palm of hand = 3 oz (which is about a slice of meat)
- 1 handful =2 oz or (1/4 cup)
- 1 thumb = 2 Tbsp or 1 oz
- 1 thumb tip = 1 teaspoon
Reference: Boyle, M.A ., & Long, S. (2001). Rules of Thumb for Portion Size-It’s all in Your Hands. Personal Nutrition (p54). Belmont, CA: Thomspon Learning Inc.
Changing life with Diabetes. (2009). USA, Novo Nordisk Inc.
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