Diabetes and Nutrition- What is a Serving? A Word About Appropriate Food Servings

In the U.S., it has become increasingly common for people to consume way more food than they should. In fact, in most cases, when individuals dine out at restaurants, one order of food may return two, three, even four servings of food groups. This over-consumption not only makes us accustomed to expecting larger plates of food every time we eat, but it also adds calories, fats, and other unhealthy ingredients to our bodies that make us sluggish and easily pack on the pounds.

If you think that you may be overeating, then you're not alone. Here's a brief overview of what some common food servings are for everyday food items that you probably consume regularly, according to TypeFree.com:

• Bread - one slice of bread should account for one serving. A sandwich generally includes two servings of bread or more, depending on the type of meat that is used to make the sandwich.

• Bagel - half of a small bagel is generally considered to be one serving. However, if you buy a bagel at a restaurant, chances are good that the bagel will be large - accounting for two or more servings of bread - and carbohydrates.

• Tortilla - one serving of a tortilla should be a six-inch tortilla. However, eight inch tortillas tend to be common.

• Crackers - it's important to consume the right amount of carbs, but not too many carbs. It's tough to stop at just 4-6 crackers, but 4-6 crackers is generally the recommended serving size for this popular carb.

• Rice - if you're eating more than 1/3 cup of rice, then you're eating more than your daily recommended serving size.

• Beans, peas, lentils, corn - according to TypeFree.com, the recommended serving size for these important foods is only ½ a cup.

• Vegetables - about one cup of raw vegetables of any type is the equivalent to one serving. That amounts to about ½ a cup of cooked vegetables.

• Tomato juice - tomato juice is one of the healthiest types of juices for diabetics because it tends to be low in sugar. However, ½ a cup is all that is recommended for just one serving.

• Fruit - everyone knows that fruits are an important part of the daily diet. The recommended fruit amounts per serving are: 1 small fresh fruit, ¼ cup of dried fruit, and ½ cup of canned fruit - as long as the canned fruit is canned in its own juice and not canned in sugar water. Also, ½ cup of fruit juice is all that is recommended.

• Milk - one cup is the recommended serving for milk

• Yogurt - one cup is also the recommended serving for yogurt. Check the sugar content of yogurt before you buy, especially if you are buying flavored yogurt.

Remember: the best way to stay healthy when you have diabetes is to pay close attention to your diet as well as your exercise level and your medication usage. Eat a well-rounded diet and stay as active as possible to reduce body fat and get the right nutrients to keep you healthy.

Sources:

http://imtypefree.com/diabetes-diet-guidelines-and-the-Diabetes-food-pyramid.html