Diabetes: The Truth About Food Serving Sizes

Confused about how much you can eat when you have diabetes? First you need to know how much food is in a serving. It may be different from what you expect.
Let’s say you eat a cup of rice at dinner. But a serving is actually considered 1/3 cup. So you got three times as many carbs as you thought.


To outsmart those mistakes, get to know what a serving size really holds. And for expert help, talk to your dietitian or a certified diabetes educator.


Fruits: 1 Serving
1/2 banana
1 small apple, orange, or pear
1/2 cup chopped, cooked, or canned fruit


Vegetables: 1 Serving
1 cup raw leafy vegetables
1/2 cup other vegetables cooked, raw (chopped), or canned
1/2 cup vegetable juice


Bread, Cereal, Rice, Starchy Vegetables, and Noodles: 1 Serving
1 slice of bread
4-6 crackers
2 rice cakes
½ ready-to-eat cereal
1/2 cup cooked cereal
1/3 cup cooked rice
1 small potato or 1/2 large potato
1/2 cup sweet potatoes or yams
1/2 cup starchy vegetables such as corn, pumpkin, peas, or beans


Nuts, Poultry, Fish, Eggs, Dry Beans, Cheese, and Meat: 1 Serving
2-3 ounces cooked lean beef, pork, lamb, chicken, or fish
2-3 ounces low-fat natural cheese (such as Swiss, cheddar, mozzarella, and others)
1/2 cup cooked dry beans
1/4 cup tofu
1 egg
2 tablespoons peanut butter
2 ounces processed cheese (American)

 

Milk and Yogurt: 1 Serving
1 cup low-fat milk
1 cup low-fat yogurt (unsweetened, or sweetened with aspartame or other artificial sweeteners)

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