BevP
09-12-2000, 09:23 AM
A common goal seems to be portion control so I pulled out my handy dandy American Diabetes Association Exchange List booklet. It covers what a portion is for the diabetes eating plan which is what I loosely follow.
For 1500 calories you would eat: 2 skim milk; 5 fruit; 2 veggies; 6 bread; 6 meat (3 lean/3med fat); and 3 fat.
One starch is about 1/2 bagel, 1/2 english muffin, 1 slice bread or 2 slices reduced calorie bread; 1/2 cup cereal, 1/2 cup pasta or rice...There are lots including starchy veggies like potatoes, corn and beans (beans are both a starch and a protein). Also starchy foods with fat like muffins or biscuits.
One fruit is a small apple (4 oz); 1/2 grapefruit; 17 grapes (3 oz), 1/2 cup apple juice or grape juice; 1/3 cup cranberry juice cocktail.
One skim milk is 1 cup of skim or 1% milk, 3/4 cup plain nonfat yogurt or nonfat or low fat fruit flavored yogurt sweetened with aspartime. Low fat milk serving would be 1 cup 2% milk or 3/4 cup plain lowfat yogurt.
One vegetable serving is 1/2 cup cooked vegetables or vegetable juice, 1 cup raw vegetables.
Meats and proteins break down into very lean, lean, medium-fat and high-fat. A protein serving is 1 ounce, it just depends if it's very lean or lean or.... One very lean protein is 1 oz. white meat chicken or turkey without skin, 1 oz. cod, flounder, tuna (fresh or canned in water), 1/4 cup nonfat or lowfat cottage cheese, 1 oz fat free cheese, 2 egg whites. Lean meats are 1 oz lean beef trimmed of fat (usda select or choice grades), 1 oz ham, 1 oz canadian bacon, chicken or turkey (dark meat without skin), white chiken meat with skin, 1 oz salmon. Medium fat meats are 1 oz of most beef products (ground beef, short ribs, prime rib trimmed of fat), 1 oz veil cutlet, 1 oz cheese (with 5 grams fat or less), 1 egg. High fat meats are 1 oz spare ribs, 1 oz all regular cheeses, 3 slices bacon, 1 hot dog, 2 tbsp. peanut butter.
Fats are 1/8 avocado, 1 tsp oil, 8 large black olives, 10 stuffed green olives, 6 almonds, 10 peanuts, 1 tsp mayonnaise, 1 tbsp reduced fat mayo, 1 tsp butter, 1 tbsp reduced fat butter, 2 tbsp half and half.
This is just the highlights. If you want any specifics, just ask and I'll be willing to look anything up. Also the ADA has a web site but I can't remember the address. I'll hunt and let you know. I think the Food Guide Pyramid is similiar in portions.
I do not weigh everything I eat. Sometimes I do measure a serving size to remind myself visually what a 4 oz apple looks like or what an ounce of meat is. I prefer this to most eating plans becuase I like fruit a lot more than veggies. But, hey, to each her own.
For 1500 calories you would eat: 2 skim milk; 5 fruit; 2 veggies; 6 bread; 6 meat (3 lean/3med fat); and 3 fat.
One starch is about 1/2 bagel, 1/2 english muffin, 1 slice bread or 2 slices reduced calorie bread; 1/2 cup cereal, 1/2 cup pasta or rice...There are lots including starchy veggies like potatoes, corn and beans (beans are both a starch and a protein). Also starchy foods with fat like muffins or biscuits.
One fruit is a small apple (4 oz); 1/2 grapefruit; 17 grapes (3 oz), 1/2 cup apple juice or grape juice; 1/3 cup cranberry juice cocktail.
One skim milk is 1 cup of skim or 1% milk, 3/4 cup plain nonfat yogurt or nonfat or low fat fruit flavored yogurt sweetened with aspartime. Low fat milk serving would be 1 cup 2% milk or 3/4 cup plain lowfat yogurt.
One vegetable serving is 1/2 cup cooked vegetables or vegetable juice, 1 cup raw vegetables.
Meats and proteins break down into very lean, lean, medium-fat and high-fat. A protein serving is 1 ounce, it just depends if it's very lean or lean or.... One very lean protein is 1 oz. white meat chicken or turkey without skin, 1 oz. cod, flounder, tuna (fresh or canned in water), 1/4 cup nonfat or lowfat cottage cheese, 1 oz fat free cheese, 2 egg whites. Lean meats are 1 oz lean beef trimmed of fat (usda select or choice grades), 1 oz ham, 1 oz canadian bacon, chicken or turkey (dark meat without skin), white chiken meat with skin, 1 oz salmon. Medium fat meats are 1 oz of most beef products (ground beef, short ribs, prime rib trimmed of fat), 1 oz veil cutlet, 1 oz cheese (with 5 grams fat or less), 1 egg. High fat meats are 1 oz spare ribs, 1 oz all regular cheeses, 3 slices bacon, 1 hot dog, 2 tbsp. peanut butter.
Fats are 1/8 avocado, 1 tsp oil, 8 large black olives, 10 stuffed green olives, 6 almonds, 10 peanuts, 1 tsp mayonnaise, 1 tbsp reduced fat mayo, 1 tsp butter, 1 tbsp reduced fat butter, 2 tbsp half and half.
This is just the highlights. If you want any specifics, just ask and I'll be willing to look anything up. Also the ADA has a web site but I can't remember the address. I'll hunt and let you know. I think the Food Guide Pyramid is similiar in portions.
I do not weigh everything I eat. Sometimes I do measure a serving size to remind myself visually what a 4 oz apple looks like or what an ounce of meat is. I prefer this to most eating plans becuase I like fruit a lot more than veggies. But, hey, to each her own.