What are portion control tools?
What are effective portion control tools?
- Fresh vegetables. Starchy vegetables such as corn, beans, peas and non-starchy vegetables such as broccolis, peppers
- Whole grains such as rice
- Fruits, especially whole fresh fruits, such as oranges, grapefruits
- Non-fat dairy products such as non-fat milk or yogurt
- Lean protein such as lean meats and fish
How to create your own tools?
- You can use a specific tool or a dinner plate (a large plate) to create your own portion. If you use a dinner plate, draw a line to divide the plate into two equal parts. Do this again for one of the two parts.
- Fill the largest part with non-starchy vegetables such as peppers, broccolis. In one small part, put your grains and starchy foods such as rice, pasta, peas, corn. In the other small part, put your protein such as fish, lean meats.
- Do not forget to use a small amount of healthy fat or oils such as nuts, seeds, avocado.
- Add fresh fruits or fruit juices or non-fat dairy products.
- Choose sugar-free drinks such as water of tea.
- You can use a scale to know the exact portion sizes.
- Some types of spoons or cups may help you know the estimated value.
Hello Health Group does not provide medical advice, diagnose or treatment.
Review Date: March 3, 2017 | Last Modified: March 3, 2017
Pedersen SD, Kang J, Kline GA. Portion control plate for weight loss in obese patients with type 2 diabetes mellitus: a controlled clinical trial. Arch Intern Med. 2007 Jun 25;167(12):1277-83.
Create Your Plate. http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/?referrer=http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/. Accessed October 28, 2016.
Diabetes Meal Plans and a Healthy Diet. http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html. Accessed October 28, 2016.