For many people, controlling portions is the biggest challenge in controlling diabetes.
Whether you are counting carbohydrates or watching portion sizes, the guide below will help you visualize the appropriate serving size for each of a variety of foods.
1 ounce cooked meat, poultry, or fish = A matchbook
3 ounces cooked meat, poultry, or fish = A deck of playing cards, a cassette tape, or the palm of a woman’s hand
1 slice cheese = A coaster
1 ounce cheese = 4 dice or a tube of lipstick
2 tablespoons peanut butter = A golf ball
1 standard bagel = A hockey puck or a 6-ounce can of tuna
1 cup potatoes, rice, or pasta = A fist or a tennis ball
1 medium potato = A computer mouse or 1 small bar of soap
1⁄2 cup cooked vegetables = 6 asparagus spears, 7 to 8 baby carrots or carrot sticks, 1 ear of corn, or 3 spears broccoli
1⁄2 cup chopped fresh vegetables = 3 regular ice cubes
1 cup chopped fresh leafy greens = 4 lettuce leaves
1 medium orange or apple, or 1 cup fruit or yogurt = A baseball
Source: National Center for Nutrition and Dietetics of The American Dietetic Association and its Foundation, ADAF