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.
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.
Section 1 – half of the plate is filled with non-starchy vegetables such as cauliflower and carrots.
Section 2 – a quarter of the plate should contain lean proteins like tuna and turkey
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.
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
The amount of food you eat. Here referred to as portions
Helps you to regulate the foods you eat
For people with blood sugar control problems, they enjoy better control and more energy throughout the day.
Helps you to know the amount of calories you are taking in.
Guides you in eating a balanced diet
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.
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:
Assess how you are currently eating. This includes what you consider to be good or bad eating habits.
Remove any bad eating habits from your current eating plan.
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.
Understanding the reasons why you overeat – and how to change them!
There are a lot of reasons why people overeat. Understanding why you overeat is the first step in understanding how to make positive changes. We’ll discuss some of the most common causes of chronic overeating and give you some skills and tactics to address these issues head-on. Here at Precise Portions, we’re determined to help you make informed choices. Our site is dedicated to gradual and sustainable weight loss through exercise, health habits, and well-controlled portion sizes for both children and adults.
This week Precise Portions took to the web to find the best motivation tools!
In today’s culture the internet is the perfect place to find motivation for your fitness and health journey. Precise Portions searched the web high and low to find the most motivational websites out there. We’re happy to share with you our top 12!
I am ashamed to admit that when I first started my foray into losing weight without dieting, I did not know the feeling of hunger.
It’s shocking, but true.
I kept myself from ever feeling hungry. The next meal would hit my innards before my stomach even had a chance to growl.
How sad, because there is something deliciously sweet and satisfying about quenching grumbling hunger pangs. I only know that now, years and years after I first developed an overeating problem.
Closely related to hunger pangs and growling stomachs is how much we should be eating, and although I mastered the hunger experience, I have not successfully managed to conquer my portion distortions. Sigh.
Food portions then and now
It’s clear that most Americans have no idea how much they should be eating because the portions of food we ingest are way out of control.
And the fast-food trend of super sizing will probably only get worse as we get used to eating more and more, catering to our taste buds which never seem to stop craving.
According to the San Francisco Chronicle, normal women (women who do not have food issues like overeaters, bulimics or anorexics) are eating 300 calories more every day than 20 years ago. For comparison’ sakes, 300 calories equals 4 slices of white bread.
To put it into perspective, a mere 100 extra calories a day equals a steady weight gain of 10 pounds a year.
Why are we overeating?
Dr. David Spiegel, Professor at Stanford University, says that we overeat because our diets consist mostly of highly processed, nutrient depleted food which leaves us unsatisfied.
We incorrectly interpret the incessant call for more as hunger, when it’s really our bodies begging for the nutrients it needs from whole foods. The human digestive system still works the same as it did for our ancestors thousands of years ago, but our lifestyles and diet has changed considerably. It is this which has caused a tremendous amount of health issues and a dramatic increase in obesity.
Do portion control tools work?
This is what 1800 calories a day looks like
A sedentary woman should only be eating 1800 calories a day, and a sedentary man 2200 calories a day. Anything more than that and in time, you can kiss your slim figure goodbye.
While calorie restriction certainly may be the answer to weight loss, it’s clear that dieting does not work.
From personal experience, I know that diets don’t work because there is more at play to being overweight than what goes into your mouth.
The biggest element of overeating and food addiction is the psychological aspect.
If you eat too much, and you dread giving up certain foods or decreasing the amounts you consume, you need to do a little self-analysis about why, i.e.
But there are things you can do to help make the habit-breaking easier, and using portion control plates is one of them.
Backing up a moment: one of the most powerful experiments I participated in when I first began learning how to identify real hunger, was to eat blindfolded until I felt satisfied. When the blindfold was removed, I was amazed at how much food I still had left on my plate – and trust me, leaving food on my plate was not the norm for me.
Portion control plates work in a similar psychological manner. Statistics prove that portion control plates work for weight loss. When a study was conducted by the US National Institutes of Health, the people who were served food on a large plate consumed 45% more than their counterparts who were served food from controlled portion plates.
In another study with Diabetes participants, it was observed that patients using portion control plates lost an average of 1.8% of weight while those that didn’t lost only 0.1% of weight.
To summarize: there is no magic wand to weight loss. And any method you choose is going to involve commitment on your part. But it is important to make the journey a fun one, and to use tools that help make it easier. One such way is with Precise Portions range of portion control products. Hey, they are pretty and fun to use. And will help you eat almost 50% less than you currently do, and eat more nutrient dense foods too.
According to Dr Oz, 63% people consider themselves addicted to food! In my experience, I would agree. Just tell someone to stop eating their favorite food to test that! With shame, I admit that I am a zealous overeater and every day I face a mostly intense struggle against it, and in the past, a seriously uncontrollable addiction to junk food. In fact, I have in the past consumed so much so regularly, that it took me years of pursuing knowledge about dieting and how to stop overeating, to actually experience true hunger! Maybe you can relate? In those early days before I starting enjoying a semblance of self-control, there was no way I would ever have been able to successfully implement portion control tactics in my daily life. Over time though, I began to notice changes. It took me many years of reflection and hard work to get to the point today where I am mostly consuming a natural, high alkaline forming plant-based vegetarian diet.
I stopped eating meat when I realized it was addictive
Here are the mostly undisclosed tips I gathered from my long – and continuing journey – to stop overeating and start getting disciplined about portion control:
First learn to recognize real hunger, either by hearing your stomach growl a good couple of times, or by doing this simple but very effective test: when you’re about to eat your next meal, simply cover your eyes with a blindfold while eating (you may want to skip beets for this…). Do not be distracted by a TV or chatter. When you feel as if you don’t want anymore, stop. Now check how much you left on your plate. Interesting, isn’t it?
Dr Neal Barnard, nutrition researcher, advises that people who struggle with cravings should eat foods that keep your blood sugar stable (veggies, fruits and whole-grains).
Once supper or lunch is made, dish it up and then pack the remainders into containers for lunch the next day. Outta sight, outta mind… Granted, you could return for seconds at the refrigerator, but it makes it just a little bit more difficult than simply going to the still-warm pot on the stove.
What changed things dramatically for me, was to start eating a side plate of all-raw food before all cooked meals. The raw food is very nutritious and you’ll notice that you are satisfied a lot sooner this way. Eating raw food before cooked also contributes towards gaining self-discipline. I soon found myself delaying gratification of an unhealthy snack because I wanted to eat raw before first.
This may not be true for everyone, but I stopped eating meat, even fish, when I realized that eating these foods actually made me just want more.
I found that salty food makes me crave more salty food, even if I have eaten enough. You may want to test this theory for yourself. For instance, if you are not feeling too hungry but eat a meal anyway, does the meal actually kind of spur you on to go back for seconds? It did me.
If you are like me and only tend to overeat at meal times, you may want to cut down the amount of meals you have each day.
Go 100% plant-based raw. This was the ultimate for me – it gave me complete control. I did not overeat at all and never craved anything.
Portion control is a delicate balance between two points – starving and overeating. The delicate balance is also called ‘healthy eating’. We achieve portion control when we eat the right quality and quantity of a variety of foods. So how to learn portion control?
Having diabetes has an impact on every aspect of a person’s life. Our aim in writing these articles during the diabetes awareness month is to provide useful, practical information to help people who might be living with the condition and also to help people who do not yet have the condition, so that they stave off the dreaded disease.