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July 6, 2023

Healthy Portion Control for Prediabetes and Type 2 Diabetes

woman with a plate of shrimp and noodlesPortion sizes vary based on the information on food packages, restaurant servings, and family customs more than our hunger cues. We end up choosing portion sizes based off habits, and we are left feeling uncomfortably full, or still hungry. The first step to begin portion control is understanding portions and what that looks like for your diet. The second is honoring your body’s signals and practicing intuitive eating.

Research indicates that intuitive eating improves blood sugar and A1C levels in Type 2 diabetes. Intuitive eating is a mind body practice that focuses on recognizing signals from your body. Those signals will look different for everyone, but they all mean the same thing. Eat when you are hungry, stop eating when you are full, and notice what foods make your body feel healthy and satisfied.

Blood sugar control is also related to the amount of food you eat, especially foods that contain carbohydrates. Carbohydrates have the biggest impact on your blood sugar and too much can cause your blood sugar to rise. Being aware of how much you are consuming and what effect these foods will have on your body can lead you to make health-conscious decisions surrounding food.

Portion sizes vary based on weight, gender, and activity level. These are just some general portion sizes to be aware of:

  • One serving of Fruit: 1⁄2 banana, 1 apple/orange/pear
  • One serving of Vegetables: 1 cup raw vegetables, 1⁄2 cup cooked vegetables, 1⁄2 cup vegetable juice
  • One serving of Poultry/Cheese/Nuts/Fish/Meat: 2-3 ounces cooked lean beef/chicken/turkey/fish, 2-3 ounces low fat cheese, 1 egg, 2 tablespoons peanut butter
  • One serving of Milk/Yogurt: 1 cup low-fat milk, 1 cup low-fat yogurt
  • One serving of Bread/Pasta/Rice: 1 slice of bread, 2 rice cakes, 1⁄2 cup cereal, 1⁄3 cup cooked rice, 1⁄2 cup cooked pasta

It is very important to know your portion sizes so you can begin fueling your body with the right amount of food. Practicing intuitive eating and being conscious of what food is on your plate can help you continue a healthy lifestyle and a healthy relationship with food.

Changing your eating habits begins with becoming aware of how much you eat and the nutritional value of what you eat. Each person’s dietary needs are different, and it is important you reach out to your region’s lifestyle coach to discuss those needs. The goal is to enjoy food and nourish your body, while trying to maintain healthy levels for Type 2 diabetes.


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