Choose to Live Challenge for December -
Control Your Portion Sizes During the Holidays
Happy Holidays!
During the holidays, many families gather to celebrate the season and welcome the new year. This time of year also offers ample opportunities to splurge and overeat at holiday parties, family events and other social gatherings. But if you have diabetes, you know how important it is to follow a meal plan and manage your weight.
The good news is that when you limit the number of calories you consume each day, you don't need to cut out your favorite holiday foods; you just need to know how much to cut back on the serving size. This is known as "portion control." Many people find portion control an important part of the solution to managing or losing weight. By monitoring the serving size of the foods you enjoy, and by combining it with regular exercise, you can enjoy a wider variety of meals -- including your favorite foods.
If you have diabetes and are overweight, shedding those extra pounds by trimming serving sizes and calories can help lower your blood glucose, blood pressure and cholesterol -- three important components of comprehensive diabetes care.
Estimating a serving size can be a challenge. Here are some useful tips to help you size up your meal:
- A one cup serving of carbohydrates, including fruit, vegetables, pasta or rice is about the size of your fist.
- One three-ounce serving of protein, such as meat, fish or poultry, is equivalent to the size of a deck of playing cards or the palm of your hand.
- A one-ounce serving of cheese is equal to the size of your thumb.
- A one cup serving of milk, yogurt or fresh greens is about the size of a tennis ball.
Here are some other tips that can help during the month of December.
- Eat a healthy snack before going to a holiday party to avoid overindulging. Try eating a piece of fresh fruit, vegetables with low-fat dip, a bowl of whole grain cereal or broth-based soup, or a small handful of nuts to keep hunger at bay.
- If you are trying to lose weight, set realistic goals during the holiday season. Just maintaining your current weight from Thanksgiving to the New Year may be a good option for you.
- Take smaller bites and eat slowly. Try taking time to enjoy your food and the people around you. When you eat slowly, you will notice when you have had enough to eat.
- Put sauces, dressings and gravies on the side. They add flavor but also add calories and fat. Try dipping your fork in the sauce, then spear a piece of meat or lettuce for a little sauce with every bite.
- Plan for your holiday favorites and skip those foods that you could do without. Eat smaller servings of those special treats that you must have.
- Limit alcohol which adds calories but no nutrition to your meal plan.
- Be sure to step up your activity level. Take a walk to catch up with family and friends prior to or after your meal.
Resources
Monthly Web Chat
Host - Karmeen Kulkarni, MS, RD, BC-ADM, CDE
President, Health Care & Education, American Diabetes Association
Diabetes educator, author, and registered dietitian
Did you miss our Webchat on how portion control is so important during the holidays? If so, don't worry. Check out our transcript of the Webchat from Karmeen Kulkarni.
Further Reading
- Food and Portion Size (PDF)
- Portion Distortion: Learn how to avoid holiday weight gain by watching portion sizes. Check out the Portion Distortion Interactive Quiz on the National Heart, Lung, and Blood Institute's Web site. This resource shows the difference in size and calories between portions offered 20 years ago and what is often a standard serving today.
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