Healthy Eating read more...
The Nutrition Facts tell you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, sodium, and fiber per serving.
Nutrient content claims such as “low fat” provide a reliable description of the product. In addition, the list of ingredients shows the ingredients in descending order by weight.
Foods that are exempt from the label include foods in very small packages, foods prepared in the store, and food made by small manufacturers.
Getting Started
If you want to lose weight, cutting calories is a good place to start. This does not mean you have to stop eating your favorite foods. It does mean eating less. Always talk to your healthcare provider before starting a weight loss program.
Keeping Track Start by seeing how much you eat. Find out by writing down everything you eat each day. Be sure to write down what you eat and how much. Do this for at least three days. Many people find that they eat more than they thought!
Serving Sizes Look at your list and compare to the serving size guide below. How does your list compare?
Here are some serving size guidelines:
Meat, fish, poultry – 3 oz. (about the size of the palm of your hand)
Cheese – 1 oz. (about the size of your thumb)
Milk, yogurt, fresh vegetables – 1 cup (about the size of a tennis ball)
Bread – one slice
Rice or cooked pasta – 1/3 cup
Potato or corn – 1/2 cup
Dry cereal – 3/4 cup
You may find that your serving sizes are much bigger. If so, it’s time to make a change! Get started by using measuring cups and spoons to serve your food. After a while, you’ll be able to "eyeball" the amount.
Everyone Loves Free Food
Just what is a free food? In the diabetes world, "free food" refers to any food that has less than 20 calories and 5 grams or less of carbohydrate per serving. Everyone loves foods that don’t count whether you are managing diabetes or trying to lose weight. The key here is the serving size. As a guideline, you can eat 3 servings of free foods per day. If you eat more than 3 servings (or eat all 3 servings at one time), then you will need to count the calories and carbohydrate as part of your meal plan to stay on track.
Examples of “free” snacks include:1 piece of hard candy, 5 baby carrots, ¼ cup of blueberries, 10 goldfish-style crackers, 1 cup light popcorn and salad greens are not limited – eat as much as you want without counting them.
