Change A Life!

I know I can make a positive difference in your life and in the lives of those you love. Everyone knows someone who can be helped by the information here!

Please write and tell me what your most important questions or concerns are about your experience with diabetes. You can write privately at the About Me page (which I may or may not be able to respond to) OR you can be part of the discussion on any pertinent post where myself and others may be able to help you.

If you are a caregiver or concerned relative or friend, then please highlight that fact, and then ask your question or give your opinion, too.

I am especially interested in your view of the diabetes dietary plans you might already have received and that you are trying to work with. What are they? What results? What problems?

I really appreciate your input. In addition to the millions of already diagnosed diabetics, there are at least 41 million undiagnosed pre-diabetics and at least 6 million undiagnosed diabetics in America, alone, it is imperative that everyone be informed.

These numbers are likely to rise worldwide, too, as our stress levels and planetary stress rises and as the empty Western Diet choices pervade and take over more nutritious traditional dietary patterns.

You have become a standard-bearer for a better educated populace by reading and participating here. I applaud you for your decision to learn more.

May there be satisfaction and Joy in the Journey! (TM)

Em

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PORTIONS AND SUBSTITUTIONS
Eyeballing Food for Portion Size

For holidays and other social visits, you may not have a scale and/or the opportunity to weigh and measure your portions. Here are some tips to help you understand portion size (this is particularly important if you are taking diabetic medication):

A 1-ounce chunk of meat = size of a matchbox

A thin slice of meat = size of a 5 ¼-inch computer disk

An adult portion of meat or fish = about the size and thickness of the palm of your hand.

3 ounces of meat = size of a deck of cards or a computer mouse

A medium-size fruit = size of a tennis ball

A medium-size potato = size of a computer mouse

An ounce of hard cheese = size of one die of a pair of dice, or a domino, or a tube of lipstick

A cup of chunked fruit = size of a baseball – use less if it nests easily, like berries do

A cup of broccoli = size of a light bulb

A ¼ cup (4 Tbsp.) = size of a golf ball or a large egg

Don’t start your visit or hectic day without a Plan:

It’s easy to overeat if you don’t have a road-map specifying your diet and exercise goals. Take the time to plan your menus — shopping lists and all. Prior to the holiday make sure you have your healthy finger foods around and don’t skip meals.

I advocate keeping a food diary, prior to the holiday when things get really hectic, as well as during the holiday — so you can accurately assess where you stand. Set measurable, attainable goals. Make sure you have made or requested tasty dishes that you can healthfully indulge in, and thereby feel part of the celebration. Be sure to take a snack with you, in case dinner is running late OR be willing to ask your host or hostess for an appropriate snack to tide-you-over until the meal starts.

I’ll add the substitution section later.

(c)2007 Em  https://diabetesdietdialogue.wordpress.com