Diabetic Portion Control Plate

A diabetes portion control plate is an important tool in the management of diabetes – whose complications are among the leading causes of death and morbidity. While these plates are important in the management of type 2 diabetes, they also have a role in the management of the type 1 (that depends on insulin therapy). In addition to these; people in the pre-diabetes phase and the obese can all reap health benefits from using the precise portion plates.

Many people with type 2 diabetes are also obese. Therefore reducing weight by the use of  a diabetic portion plate not only promotes better sugar control in the body , but also helps to keep it at bay for those at an increased risk due to obesity.

The benefit of using diabetic portion control plate
Smaller, healthy portions support good insulin metabolism and prevents insulin resistance – a significant factor in the development of type 2 diabetes.

How to plan your diabetic portion control plate
There are two ways.

  1. Use an ordinary plate

Draw 2 imaginary lines on your plate. One line divides the plate into two halves. The other divides one half into two to make 3 sections.

  1. Section 1 – half of the plate is filled with non-starchy vegetables such as cauliflower and carrots.
  2. Section 2 – a quarter of the plate should contain lean proteins like tuna and turkey
  3. Section 3 – the last portion to contain starchy foods such as whole grain products or tubers such as potatoes.

    2. Use of a precise diabetic portion control plate

This removes the guesswork from the portions you eat. Many types are available including kids-friendly products. You can find more information about these here. For a variety of diabetes portion control plates and related products see these.


Diet Plates for Portion Control

What are diet plates for portion control?

These are plates with information printed on it about various servings for dinner. Other types of dishes are designed for cereals. These have printed differently sized guiding lines that correspond with the size of particular amounts of dry cereals.

Diet plates for portion control are perhaps the best tools to ascertain that you manage your weight effectively. People looking to reduce or maintain a healthy weight soon find out that it is not easy to maintain controlled food portions without an accurate reminder of how much of each type of food they are supposed to take. Sticking to the use of a diet portion plate consistently and accurately determines more than just what goes into your mouth.

What a diet portion control plate achieves

These include:

    1. The amount of food you eat. Here referred to as portions
    2. Helps you to regulate the foods you eat
    3. For people with blood sugar control problems, they enjoy better control and more energy throughout the day.
    4. Helps you to know the amount of calories you are taking in.
    5. Guides you in eating a balanced diet
    6. It removes the hassle of measuring food quantities by weight

Is there an ideal food portion plate?

The market offers a wide range of dieting portion plates. Choose one that you find easy to understand. Look for the type that gives you as much information as possible without confusing you. A plate with a wide range of food names printed in each section is better that one with a few or general groups of foods. The former helps people with different education backgrounds do better in their healthy eating efforts.

Does it work?

In a study published in the International Journal of Behavioral Nutrition and Physical Activity of 2006, it was found that smaller food portions topped the 5 best weight loss measures usually taken by different people. So diet plates for portion control are important tools in weight management efforts. See how it works and the various types here.

Healthy Eating Habits

“Let food be thy medicine and thy food medicine.”

This widely known quote is attributed to Hippocrates – the father of modern day medicine. While it sounds paradoxical, some critics have even dismissed it; it has important content to think about. The essence of it is that the foods you eat can have both immediate and long-term effects on your health.

For example; eating high sugar foods (high glycemic) raises your blood sugar fast. This in turn leads to a sudden spike of insulin. If this process is repeated over many times for long enough the body tissues will respond to insulin poorly and may increase the riskof developing type 2 diabetes. Other foods also increase risk of obesity and its associated disorders such as diabetes, heart disease and arthritis among many other health issues.

Healthy eating habits defined
Healthy eating habits that promote good health include:

  • Right amounts of foods from all the classes of food groups
  • It is a lifestyle that is followed throughout and not just for a while
  • It involves different types of foods under the main classes of foods because no one type of food is exactly the same as another even in the same group
  • People with specific types of health conditions such as diabetes, heart disease, kidney disease or high cholesterol needs modified eating habits as guided by a qualified health dietary professional.

How to improve your eating habits
The Center for Disease Control and Prevention – CDC offers 3 easy to follow steps in the healthy eating habits journey. These are:

  1. Assess how you are currently eating. This includes what you consider to be good or bad eating habits.
  2. Remove any bad eating habits from your current eating plan.
  3. Continue with your good old or adapted new eating habits.

An important part of healthy fresh food eating habits is to consume the right quantities of the right foods at the right time. To help you with this, the resource here will help you to overcome the constant struggle many people go through in their efforts to start and maintain healthy eating habits.

“DON’T FRY DAY” 4 Safety Tips to Prevent Sunburn

You might probably be thinking of something else right now; perhaps you are thinking this is going to stop you from making that delicious meal of yours. You also don’t have to worry about your diet ration or your diet plates portion control. But “Don’t Fry Day” is absolutely referring to something very different from your thought anyway. It’s simply a wake-up call to warring against skin cancer resulting from overexposure to the sun. So you don’t have to worry about altering your healthy eating habits in anyway. In the bid to help curb the rising rate of skin cancer which results from overexposure to ultraviolet rays coming from the sun, the National Council on Skin Cancer Prevention has designated every last Friday before Memorial Day to be the “Don’t Fry Day”.

It all started in 2008 when the motion was moved to designate a day (Friday) as a day to emphasize avoidance of overexposure to the sun and to therefore, encourage and remind everyone to prevent their skin while enjoying the outdoors. The proposal was accepted and the Friday before Memorial Day was chosen to observe this every year.

The “Don’t Fry Day” for this year, 2017, was May 26 but it is still hot and sweltering out there. We care for your healthy lifestyle and so please stay aware…

What about skin cancer?
Skin cancer is now the most common type of cancer around us today. It is increasingly tending to the high side every year, especially in the United States. Skin cancer is usually caused as a result of too much exposure of your skin to ultraviolet (UV) radiations from the sun or sunbeds.

Though there may be a couple of other causes of skin cancer, the most serious type of skin cancer (Melanoma) has its cause from sun or sunbeds.

What is UV and Sunburn?
UV (ultraviolet rays) could be of three types and all of them are capable of damaging our skin resulting in cancer; the UVA; UVB; and UVC. The last of them (UVC) has been completely prevented from reaching the earth’s surface by a strong ozone layer serving as a barrier against it. However, having sunburn doesn’t necessarily put you on the list of people going to get skin cancer, but it’s definitely sending out a signal to you.

Just like some people say; “healthy eating habit is a key to all health issues”. Anyway, that may be correct in some way. Developing a healthy eating habit could help you reduce the growth of skin cancer; foods rich in antioxidants and Omega-3 fatty acids have being found to be very promising. However, what is the need of going through ‘healthy eating habits’ to suppress skin cancer, when we can actually prevent it in the first place. You don’t need to have nice healthy eating habit, the below recommendations are only measures to protect you from UV rays and be on the good side.

Tips for protecting yourself:

1. Don’t forget to use sunscreen whenever you are outdoors. Always make sure you apply a broad-spectrum sunscreen with SPF (Sun Protection Factor) of at least 30 before you set out for outdoor activities. Make sure you apply the sunscreen 15 minutes before setting out and don’t forget to reapply again after every 2 hours when outdoors. A broad-spectrum sunscreen usually provides protection against both UVA and UVB.

2. Is the sun too strong? ; stay indoors.
When you notice the sun is at the strongest, it’s advisable you stay indoors.

3. Be more careful with sand and water.
The sun’s rays are stronger and burns faster when they reflect off sand and water. So you should be careful when around one.

4. Cover up more skin as much as possible.
Endeavor to cover up as much skin as you can; either by wearing a long shirt, wide brimmed hat for your face and sunglasses for your eyes.



8 Powerful Habits to Naturally Slim Down!

Discover healthy tips your whole family can benefit from!

If you’re like a lot of Americans, there’s probably something about your diet that you’d like to change or improve. It could be late night snacking, or you miss breakfast too often, or fresh fruits and vegetables are like a foreign language. No matter how you’d like to eat healthier, it is possible with the healthy eating habits listed below.

We won’t be getting into all of the things not to do (as we know that you know the drill: reduce sugar, eat-this-not-that, add specific nutrients, and so on), but instead, you’ll be able to incorporate these fun, easy tips into your current diet, and they’re great for your whole family. Overtime, the healthier choices you make will far outnumber the treats you can still enjoy, helping you lose weight naturally.

1. Variety is Key.
Enjoy a vast array of foods throughout the day from the recommended food groups. And you don’t have to put pressure on yourself to ONLY eat these foods. Just start by adding one or two healthy choices a day, or a week, and that will pick up momentum to help you continue adding more and more.

2. Swap the Proteins.
Numerous studies have been performed and found that our bodies do benefit from protein. But, with that said, it’s best if you regularly change the types of protein you consume. Some nights choose lean meats, other nights enjoy fish. Not to mention nuts and nut butters on your morning toast will offer protein and fill you up!

3. Color Your Meals.
Make healthy eating for your kid’s fun by adding a rainbow of vegetables and fruits to most, if not all, of your meals and snacks throughout your day. A great way to add flavor, nutrients, and healthy carbohydrates.

4. Don’t Eliminate Anything!
Forget the diets of eliminating carbohydrates, fats, or whatever else it’s emphasizing. Enjoy regular foods but, simply watch your portions. Portion control can be a wonderful tool to losing weight andthen maintaining a healthy weight without losing foods you enjoy.

5. Eat Often.
Don’t skip any meal. Eat regular meals and snacks throughout the day and this will help your metabolism regulate and become much more efficient. By enjoying regular-timed meals can also reduce those afternoon sugarcravings!

6. Get Hydrated.
Drink water often throughout your day. This helps your body rid itself of toxins, hydrates your entire body from the inside-out, and is also a great way to trick your body into thinking that it’s full if you’re trying to lose those few pesky pounds!

7. Increase Your Fiber.
Adding healthy fiber is vital to anyone’s health regime. Fiber helps regulate your body and even reduces risks of some diseases. Try adding more vegetables, such as potatoes, and wholegrains.

8. Make Any Change Slowly!
Diving into anything can set you up for instant failure. Instead, if you want to be successful at incorporating new eating habits, make one change per day, or even per week! Gradual changes are always easier to commit to so why not make it easy for you “win”? Add one fruit or vegetable a day could be a great place to start.

No matter if you’re trying to lose weight naturally, or boost your family’s health, or encourage your kids to eat healthier choices, remember that balance can also be a key factor. Cutting back on “junk”, or unhealthy high-fat or sugary-laden foods will offer you more room to begin adding healthier choices to your palette. You’ll benefit from better health and plenty of new-found energy!

And don’t forget to get your body moving! Do exercises you enjoy and you’re more likely to continue with it and see results. Walking, jogging, biking, swimming, resistance training, and yoga are all terrific methods to get your body fitter and slimmer.

Lemon Salad Dressing

balanced diet for children

Lemon Salad Dressing
A simple lemon based sugar free salad dressing that will always taste great! No Kosher salt in the cupboard? Use regular salt to taste. The great thing about these dressings is that they can also be used on steamed vegetables, not just salads.

Makes 6 servings


  • ½ cup fresh lemon juice
  • ½ cup mild extra-virgin olive oil
  • 3 cloves garlic, minced
  • ½ teaspoon kosher salt
  • Black pepper powder to taste


In a medium bowl, whisk together the lemon juice, olive oil, garlic, salt and pepper. Stir just before serving.

Nutritional Information:

 Amount Per Serving – 2 Tablespoons  Calories: 176
 Total Fat 18.7g
Saturated Fat 0g
 Cholesterol 0g
 Sodium 160mg
 Total Carbohydrates  2.4g
 Dietary Fiber  0.2g
 Protein  0.2g


Japanese Ginger Salad Dressing

daily healthy diet

Japanese Ginger Salad Dressing
Ginger is one of those good for just about everything kind of spices. How can you go wrong with minced ginger as a big part of this salad? Okay, maybe try the Lite Soy Sauce instead to reduce the sodium levels. Beyond that, we’ve got garlic, ginger, mustard, olive oil, lemon juice…what’s not to like in this one? You’ve got to try it!

Makes 12 servings


  • 1 cup olive oil
  • ¼ cup soy sauce
  • 1 lemon, juiced
  • 3 cloves garlic, minced
  • 3 tablespoons minced fresh ginger root
  • 1 teaspoon prepared Dijon-style mustard
  • 2 teaspoons honey
  • Powdered black pepper to taste


In a small bowl, whisk together the soy sauce, lemon juice, garlic, ginger, mustard, honey and pepper. Once these are thoroughly combined, add the oil in a steady stream, whisking constantly. When all of the oil is incorporated into the dressing, pour into a glass jar and chill until serving.

Nutritional Information:

 Amount Per Serving – 2 Tablespoons  Calories: 170
 Total Fat 18.1g
Saturated Fat 0g
 Cholesterol 0g
 Sodium 316mg
 Total Carbohydrates  2.9g
 Dietary Fiber  0.5g
 Protein  0.5g


Avocado Ranch Salad Dressing

portion control products

Avocado Ranch Salad Dressing
Avocado is a bit like potato chips, “you can’t just eat one” serving. If you love avocados and are now focused on learning more about portion control, this is test number 1 – can you actually use only 1/4 cup in a recipe? We’re betting that you can! Remember, it is one of sources of mono-unsaturated fats (45 calories per 1oz or 2 Tbsp). Hey, but if you love avocados and ranch dressing, this Avocado Ranch Salad Dressing is for you!

Makes 5 servings


  • ¼ cup ripe avocado
  • ¼ cup mayonnaise (try mayonnaise light – 45 calories per tablespoon)
  • ¼ cup sour cream (try light sour cream – 40 calories per tablespoon)
  • 1 tablespoon buttermilk
  • 1½ teaspoons distilled white vinegar
  • 1/8 teaspoon salt
  • 1/8 teaspoon dried parsley
  • 1 pinch dried dill weed
  • 1/8 teaspoon onion powder
  • 1 pinch garlic powder


Mash avocado in a bowl, then stir in mayonnaise, sour cream, buttermilk and vinegar. Sprinkle with salt, parsley, dill, onion powder, and garlic powder. Stir until well blended, chill until ready to serve.

Nutritional Information:

Amount Per Serving – 1 Tablespoon Calories: 125
Total Fat 12.9g
Saturated Fat 0g
Cholesterol 9mg
Sodium 131mg
Total Carbohydrates 2.3g
Dietary Fiber 0.8g
Protein 0.9g


Sweet Dijon Salad Dressing

diabetes plate method

Sweet Dijon Salad Dressing
Here is a very  simple, straightforward Dijon mustard based sugar free salad dressing as another alternative for your vegetables or your salad. This one can be made without any sweetener, but a pinch of salt and pepper instead. That’s if you like a little spicy tartness to your salad dressing. Can be made in no time at all. Make sure to make ahead of time so that it can be served chilled.

Makes 12 servings


  • ¼ cup apple cider vinegar
  • ¼ cup Dijon mustard
  • ¼ cup olive oil
  • 4 (1 gram) packets granular sweetener (Splenda)


Place the cider vinegar, Dijon mustard, olive oil and sugar substitute into a jar with a tight fitting lid. Close the jar, and shake vigorously to blend. Refrigerate until chilled before using.

Nutritional Information:

 Amount Per Serving – 1 Tablespoon  Calories: 46
 Total Fat 4.5g
Saturated Fat 0g
 Cholesterol omg
 Sodium 125mg
 Total Carbohydrates 1.2g
 Dietary Fiber 0g
 Protein og


Cilantro-Lime Vinaigrette

portion plate for adults

Cilantro-Lime Vinaigrette

Makes 1¼ cups


  • 1 cup packed cilantro
  • ½ cup extra-virgin olive oil
  • ¼ cup lime juice
  • ¼ cup orange juice
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • Pinch of minced garlic


Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.

Nutritional Information:

 Amount Per Serving – 1 Tablespoon  Calories: 53
 Total Fat 6g
Saturated Fat 0g
 Cholesterol 0mg
 Sodium 59mg
 Total Carbohydrates  1g
 Dietary Fiber  0g
 Protein  0g