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Diabetes Stepping Up to the Plate. Portion Control and Serving Sizes. Serving Sizes. Important for diabetes diet Exchange List for Meal Planning Tendency to “oversize” portions. Estimating Serving Sizes. Activity #1. Grains. 1/2 cup cereal, grain, or starchy vegetable

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diabetes stepping up to the plate

DiabetesStepping Up to the Plate

Portion Control and Serving Sizes

serving sizes
Serving Sizes
  • Important for diabetes diet
  • Exchange List for Meal Planning
  • Tendency to “oversize” portions

Williams DP, Christensen NK 2008

#2

grains
Grains
  • 1/2 cup cereal, grain, or starchy vegetable
  • 1 ounce bread product (bread, bagel, muffin)
  • 3/4 to 1 ounce snack foods (pretzels, crackers, chips)

Williams DP, Christensen NK 2008

#4

grains varying portion sizes
Grains – varying portion sizes
  • 1/3 cup rice, pasta, or baked beans
  • 3/4 cup cold cereal
  • 1/4 cup granola, grape nuts, muesli
  • 1 small tortilla 6-inches across
  • 1/2 hamburger or hotdog bun, English muffin, or bagel
  • 1 cup winter squash
  • 2/3 cup lima beans

Williams DP, Christensen NK 2008

#5

grains varying portion sizes cont
Grains – varying portion sizes (cont.)
  • 15-25 French fries
  • 2 pancakes (4-inches across)
  • 1 waffle (4-1/2 inch square)
  • 1/3 cup stuffing
  • 1 cup croutons
  • 3 cups popcorn

Williams DP, Christensen NK 2008

#6

grain baked goods
Grain – Baked Goods
  • 2 inch square cake or brownie
  • Cake or brownie with frosting equals 2 servings
  • 1/2 Doughnut
  • 2 small Cookies
  • 1/6 Fruit pie = 3 servings
  • 1/8 pumpkin or custard pie = 2 servings

Williams DP, Christensen NK 2008

#7

fruits
Fruits
  • 1/2 cup chopped or canned in light syrup
  • 1 small whole fruit
  • 1/2 cup 100% fruit juice

Williams DP, Christensen NK 2008

#8

fruit
Fruit
  • 3/4 to 1-1/4 cup berries
  • 3/4 cup fresh pineapple
  • 1/2 cup light juices; 1/3 cup dark juices
  • Various serving sizes equal 15 grams of carbohydrate

Williams DP, Christensen NK 2008

#9

slide10
Milk
  • 1 cup milk (skim, 1%, 2%, or whole)
  • 1 cup yogurt with artificial sweetener
  • 1/3 cup regular yogurt with fruit
  • 1/2 cup ice-cream
  • 1/2 cup chocolate milk
  • 1/2 cup frozen yogurt
  • 1/2 cup sugar free pudding
  • 1/4 cup regular pudding

Williams DP, Christensen NK 2008

#10

vegetables
Vegetables
  • 1/2 cup cooked
  • 1 cup raw
  • 1/2 cup tomato or vegetable juice

Williams DP, Christensen NK 2008

#11

meat and meat alternates
Meat and Meat Alternates
  • 1 ounce meat, poultry, or fish
  • 1 egg*
  • 2 Tbsp. peanut butter*
  • 4 ounces tofu*
  • 1/4 cup cottage cheese*
  • 1 ounce cheese

*Equivalent to 1 oz of meat

Williams DP, Christensen NK 2008

#12

fats saturated
Fats - Saturated
  • 1 Tbsp. cream cheese
  • 1 tsp. butter, shortening, lard
  • 1 slice bacon
  • 2 Tbsp. sour cream
  • 2 Tbsp. coconut

Williams DP, Christensen NK 2008

#13

fats polyunsaturated
Fats - Polyunsaturated
  • Polyunsaturated
  • 1 tsp. margarine, vegetable oil, mayonnaise, or salad dressing
  • 1 Tbsp. reduced fat mayonnaise or salad dressing
  • 1Tbsp. Pumpkin or sunflower seed
  • 4 Walnut halves

Williams DP, Christensen NK 2008

#14

fats monounsaturated
Fats - Monounsaturated
  • Monounsaturated
  • 1/8 Avocado
  • 8-10 large olives
  • 1 tsp. olive, canola, or peanut oil
  • About 1 Tbsp. nuts
  • 2 tsp. peanut butter (if consuming 2 Tbsp or more count as a meat)
  • 1 Tbsp. sesame seeds

Williams DP, Christensen NK 2008

#15

estimating serving sizes17
Estimating Serving Sizes

Deck of cards = 3 ounces cooked meat

Tennis ball = medium apple, orange, peach, etc.

Small 7 inch plate = tortilla

Williams DP, Christensen NK 2008

#17

estimating serving sizes cont
Estimating Serving Sizes (cont.)

Large Egg = 1 muffin

Golf Ball = 2 Tbsp. peanut butter

CD = 1 pancake or waffle

Williams DP, Christensen NK 2008

#18

estimating serving sizes cont19
Estimating Serving Sizes (cont.)

4 Dice = 1 ounce cheese

Palm of woman’s hand = ½ cup fruit, vegetable, cooked cereal, or pasta

Computer mouse = small baked potato

Williams DP, Christensen NK 2008

#19

estimating serving sizes cont20
Estimating Serving Sizes (cont.)

Racquet ball = ½ cup ice cream

4 casino chips = 4 small cookies

Williams DP, Christensen NK 2008

#20

measure measure measure
Measure, Measure, Measure!

Williams DP, Christensen NK 2008

#21

slide22
Utah State University is committed to providing an environment free from harassment and other forms of illegal discrimination based on race, color, religion, sex,
  • national origin, age (40 and older), disability, and veteran’s status. USU’s policy also prohibits discrimination on the basis of sexual orientation in employment and academic related practices and decisions.
  • Utah State University employees and students cannot, because of race, color, religion, sex, national origin, age, disability, or veteran’s status, refuse to hire; discharge;
  • promote; demote; terminate; discriminate in compensation; or discriminate regardingterms, privileges, or conditions of employment, against any person otherwise qualified. Employees and students also cannot discriminate in the classroom, residence halls, or in on/off campus, USU-sponsored events and activities. This publication is issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Noelle
  • Cockett, Vice President for Extension and Agriculture, Utah State University.

Williams DP, Christensen NK 2008

#22