New recipes

A New Kind of Portion Control

A New Kind of Portion Control

Brooklyn has some fantastic food — good enough that major critics make their way across the river on a regular basis to hand out stars to the new eateries that seem to pop up weekly. One of the new guard that feels like it’s got lasting power is Betto, on North Eighth Street in Williamsburg.

Light wood décor accents the otherwise beige-and-gray palette of the space, which is lofty and open. Communal tables with bar stools and high-backed banquettes, too, emphasize the laid-back, “Brooklyn” vibe of the place.

But, of course, Betto’s main draw is its simplistic and fresh approach to Italian food and portion control. The menu reads like what an Italian person who fell in love with American food might desire — cheese from Vermont next to baccala crostini, cuttlefish crudo next to locally sourced clams.

And while there are plenty of dishes to share or indulge in individually, the restaurant's specialty is a “whole animal” portion of the menu, where diners are encouraged to share an entire animal with a changing rotation of well-paired sides. When I last ate at Betto, it was a whole Branzino that came with a grilled corn salad, a fresh market salad, and roasted potatoes. It was all simple, all delicious, and all memorable. The whole animal may be pig, lamb, game birds, duck, — the list goes on, as does the list of potential sides.

We asked for a wine recommendation for our chosen dishes, which, alongside the Branzino, also included the flatbread and the grilled plums with burrata. While the type of wine that we easily drained escapes me, I remember it being the perfect complement to the dinner — one that did not overpower nor compete with any of the savory flavors coming from the kitchen.

Rihanna's Personal Chef Took Portion Control to A Ridiculous Level

Let's be real, Rihanna is #flawless, and it makes sense that when your Instagram/videos/life is filled with revealing "outfits," that a girl has to exercise some restraint when it comes to food.

However, if this recent photo on RiRi's feed is to be believed, her personal chef Debbie Solomon is taking portion control to a whole new level of disturbia. Rihanna has voiced her complaints against her chef before, like when beef was outrageously left out of her curry, but the singer's got a new beef with her chef and we're on board. Now, imagine being served this:

This meal looks more appropriate for a Barbie Doll or an ant than a human&mdashit bears repeating that Rihanna is a human, despite evidence to the contrary. We're sure the banter is all in good fun, because Rihanna owes her insane figure to this kind of commitment, but can't a girl live a little?

Solomon, for her part, responded with a regram of the pic and some choice hashtags:

We don't know where this chef went to culinary school, but those tiny discs are an insult to the good name of pancake. Hey Rihanna, when you're ready to really indulge, we can definitely show you the way.

Portion Control Meal Plan & Recipes

We all know how important Portion meals are for our health and body. Therefore, we bring you a new Portion Control Meal Plate which has Stuffed Capsicum Makhani, Dal Tadka Flavoured With Lemon And Coriander, Pyaz Wali Bhindi/Bhindi Do Pyaza, Beetroot Salad and Ragi Wheat Phulka. This is a perfect meal plate for your everyday lunch and will surely satisfy your taste buds.

Portion Control Meal Plate - Huli Soppu Saaru ,Keerai Masiyal, Tindora Sabzi, Rice and Curd

Here is a yummy yet healthy and nutritious Portion Control Meal plate that consists of a traditional Karnataka style Huli Soppu Saaru, Maharashtrian Tindora Sabzi With Peanuts, Keerai Masiyal, Steamed rice and curd.

Portion Control Meal Plate: Arhar Dal Kande Ki Sabzi Methi Raita Masale Bhaat Phulka

Here's a healthy and delicious portion control meal plate, with arhar dal with lasooni tadka, Rajasthani kande ki sabzi, methi raita, along with masale bhaat and phulka. A combination of healthy and lip smacking food, put together in the right portions on this plate is something that can be put together for a weekday lunch.

Portion Control Meal Plate: Masala Karela, Pumpkin Thoran, Toor Dal, Phulka & Raita

Leading a healthy lifestyle, should be at the top of your mind, of course apart from your other priorities like your professional and personal life.

Eating healthy meals on time, exercising each day, with a good frame of mind along with sound sleep, should be the ideal approach. Eating healthy though requires planning and execution. Here is one such meal with nutritious elements, put out in a meal in perfect portions just enough to be consumed by the body. A portion control meal plate consisting of toor dal along with masala karela, pumpkin thoran, a beet salad, carrot raita and phulkas.

Portion Control Kumani Meal Plate: Black Bean Curry Dubuk Vade Jhangora Ki Kheer & Salad

A Kumaoni style meal, with dishes that are super healthy, pre plated in a way, that the portions are already served. The plate consists of a black bean soya curry called Bhatt ki Churkani, a Khandeshi style vada curry, served along with brown rice, a carrot-sprout salad, finished off with a treat of a barnyard millet kheer called jhangora ki kheer.

Portion Control Meal Plate - Kuvale Sasam, Padpe Uppukari, Pachai Payaru Poriyal, Steamed Rice And Curd

Here's a comforting and delicious Portion Control Meal Plate which includes some delicious and inviting South Indian recipes like Kuvale Sasam, Padpe Uppukari, Pachai Payaru Poriyal, Steamed Rice And a bowl of Curd. This is a perfect meal plate for your weekday Lunch or Dinner as it is easy to make and tastes delicious.

Portion Control Meal Plate: Vegetable Sambar, Manga Pachadi, Cabbage Carrot Thoran And Steamed Rice

Here's a simple South Indian Portion Control Meal Plate that will surely satisfy your taste buds. This meal includes some delectable South Indian recipes like Mixed Vegetable Sambar, Cabbage And Carrot Thoran, Pacha Manga Pachadi, Steamed Rice and Elai Vadam.

Portion Control Meal Plate:Cabbage Poriyal, Drumstick Horse Gram Kuzhambu, Pavakkai Poriyal, Brown Rice & Boiled Egg

Here is a delicious meal plate of Cabbage Poriyal, Drumstick Horse Gram Kuzhambu, Pavakkai Poriyal, Brown Rice & Boiled Egg which will make your everyday meals healthy and nutritious. We have added vegetables that are seasonal in India and is most often prepared in our day to day kitchen.

Portion Control Meal Plate: Phanu, Palak Methi Kapa, Thechwani & Madua Ki Roti

This Portion Control Meal is dedicated to the Kumaoni cuisine from the state of Uttarakhand. The plate consists of a Potato & Radish sabzi, a mixed dal, some palak-methi stir fried, all of which is served with a ragi-wheat phulka and a bowl of dahi to go with it. A colorful meal with foods from different food groups and various nutrients, this meal has the right quantity of food required during a meal.

Portion Control Meal Plate: Ragi Mudde, Ulavacharu Tendli,Sukke & Raw Mango Salad

A lip smacking country style meal, made modern as this healthy Ragi mudde along with Ulavacharu - horse gram curry is served with a dry sabzi- tendli sukke and a crunchy vegetable salad made along with raw mangoes.

Portion Control Meal Plate: Tomato Quinoa, Spinach Stir Fry, Beetroot Poriyal & Curd

Try out this healthy portion control meal plate with South Indian Style Tomato Quinoa, Spinach and Mushroom Stir Fry, Beetroot Poriyal and Curd. It is simple meal that one can cook on a everyday basis to make your meals healthy and light with fresh and seasonal vegetables.

Portion Control Meal Plate : Mambazha Mor Kuzhambu, Chickpea Sundal, Beans Poriyal, Phulka, Steamed Rice & Curd

Here is a comforting South Indian Meal Plate filled with Mambazha Mor Kuzhambu, Chickpea Sundal, Beans Poriyal, Phulka, Steamed Rice & Curd. We have kept the plate simple with simple ingredients that are available in season now and are often used in our day to day kitchen.

Did Randy Jackson Just Invent the Airplane Meal Diet?

The innovative approach to travel-sized portion control is an easy way to hack meals at home.

One of the key aspects of any diet is portion control: in addition to eating the right ingredients prepared in healthy ways, many home cooks often struggle to eat the right amounts of these foods as well. Evidence has shown that portion sizes in America have slowly increased over the last century𠅊nd yet there isn&apost one perfect method to ensure portions are in check (despite one hack that scientists discovered for a way to avoid massive portions while eating out).

But one smart approach may actually be the universal standard that any home cook could adopt, and it comes from former &aposAmerican Idol&apos judge Randy Jackson.

Stay up to date on what healthy means now.

The music mogul was recently featured in a Los Angeles Times interview discussing how type 2 diabetes has changed his life: Nearly 20 years ago, Jackson was diagnosed with the disease after ignoring warning signs and neglecting his health. He worked with a slew of health professionals, including a behaviorist, to understand why his diet had previously been so poor𠅊nd later underwent gastric bypass surgery, losing 120 pounds in the process.

But one of the most important lessons Jackson has learned in the process is managing portion sizes𠅊nd yet, he hasn&apost used what many healthcare professionals would consider a traditional method to do so.

"I’ve been vegan and vegetarian and tried all sorts of diets. To me, the airplane meal is the perfect meal because of the portion," Jackson told the Los Angeles Times. "You have a piece of meat the size of your palm. Everything is portioned out, and it’s a little bit of everything. You shouldn’t be eating more than that."

More on healthy portion sizes:

Anyone who has ever enjoyed a meal service on a plane (here&aposs how to select the best option from five different leading airlines, by the way) knows that entrພs are often served in petite trays, with pre-portioned compartments that hold individual portions of the meal. And while the concept of using portioned food containers isn&apost new by any means (many home cooks use them exclusively for meal prep sessions), the idea of preparing meals to solely exist in these portioned trays isn&apost one that Cooking Light editors have seen before.

Brierley Horton, Cooking Light&aposs nutrition director, says Jackson&aposs approach to portion control is why so many other diets are well-received.

"Using pre-portioned containers takes the guesswork out of portioning, which sounds lame, but it&aposs true," Horton says. "If you don&apost have to think about it, then it makes it easier to do it. A majority of the most popular diets are either sending you meal replacements (like the HMR Diet), or they&aposre making it extremely easy to understand what, and how much, you should be eating."

Horton says you should take Jackson&aposs advice a step further and make sure you understand the capacity of each compartment in your tray.

"Make sure you&aposre getting things into the right compartments. Measure the food you&aposre placing into them, or measure the compartment itself—you want to make sure you&aposre not placing a cup&aposs worth of pasta into the large compartment but only a third of a cup of broccoli into another," she says. "If you&aposre putting the right amounts of richer foods into smaller compartments, then you&aposre exercising perfect portion control without actually giving up your favorite foods."

We&aposve previously published an illustrated guide to understanding serving sizes for many healthy staples, from chicken breast to legumes and brown rice. Many readers came to understand that appropriate serving sizes are often smaller than one would think, which is why the idea of cooking to fit all elements of a meal into a pre-portioned food container seems to be a promising solution for those who struggle with portion sizes.

Rubbermaid currently sells a model that comes equipped with individualized containers that are clearly marked with food groups to limit larger portions of any one item. It retails for $17.99 on Amazon and is Prime eligible.

21 Day Fix Lunch Recipes

One of our favorite lunches is Paleo Avocado Chicken Salad!

It’s 1 Red, 1 Blue, and 1/2 Purple. Grab the recipe here!

One of our clients, Brenda, actually started getting me hooked on the Green Machine during our February group! The smoothie tastes like strawberries and banana because they are stronger flavors. You seriously cannot taste the spinach, and it gets in one of those veggies each day.

Green Machine Smoothie

This counts as 1 Red, 1 Purple, and 1 Green.

  • 1 Scoop Strawberry Shakeology
  • 1/2 a Banana
  • 1 Green Container of Spinach/Celery
  • 1 tsp coconut oil (1 tsp) optional
  • 12 ounces Water
  • Ice to taste

Speaking of salads, this fresh salad with grilled chicken is our go-to 21 Day Fix lunch recipe!

Chicken Salad

This salad counts as a 1 Green, 1 Red, 1 Orange.

  • Chicken (about 1/2 a breast) in 1 Red container
  • Lettuce, cucumber, and cherry tomatoes in 1 Green Container
  • One Orange container of balsamic vinegar and extra virgin olive oil

It’s not my most creative use of the containers, but it sure is good!

Want more lunch recipes? Get our favorite lunches here!

Fluffy Sourdough Pancakes & Sourdough Discard FAQs Answered

  • Author: Emilie Raffa
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40
  • Yield: (10x) 6-inch pancakes
  • Category: Breakfast
  • Method: Skillet
  • Cuisine: American
  • Diet: Vegetarian


An easy, one-bowl recipe for fluffy homemade pancakes using leftover sourdough discard. The batter can be made overnight or on the same day- it’s up to you! This is the most popular sourdough discard recipe on my blog.


Dry Ingredients

  • 1 1/2 cups ( 190 g ) all purpose flour, spooned and leveled
  • 2 tbsp . ( 24 g ) sugar
  • 1/2 tsp . fine sea salt
  • 2 tsp . baking powder
  • 1 tsp . baking soda

Wet Ingredients

  • 1 cup ( 240 g ) sourdough starter (100% hydration, either leftover discard or bubbly)
  • 2 large eggs
  • 1 cup ( 240 ml) milk, plus more as needed
  • 3 tbsp . ( 42 g ) melted unsalted butter or oil, plus more to coat the skillet

To Serve


Overnight Preparation:

For thick and fluffy pancakes: Combine the wet and dry ingredients EXCEPT for the baking powder and baking soda. Whisk well, cover and chill overnight. The next day, sift the powders directly over the bowl and whisk again to combine. The texture should be thick, bubbly, and pourable. Add extra milk, 1 tbsp at a time, to thin out the texture if needed. Let the batter sit for at least 5 minutes to aerate it should be nice and bubbly before using. The batter can be used cold.

For thin and fluffy pancakes: Add all of the ingredients together and chill overnight. No need to add the leavening agents separately.

Same Day Preparation:

Preheat your oven to 250 F.

In a large bowl, whisk the dry ingredients together. Add the wet ingredients. Whisk gently until a smooth batter forms some lumps are ok.

In a large 10-inch skillet (cast iron or non-stick), melt a small pat of butter over medium-low heat. Swirl the pan around to coat.

Pour 1/3 cup of batter into the pan. Cook for 1-2 minutes, lowering the heat as needed. When the edges begin to puff up and bubbles appear on the surface, flip it over. Cook for another minute or so. Place the pancake onto a sheet pan and keep warm in the oven while you cook the rest.

To continue, use a scrunched up paper towel to wipe out the skillet. Add more butter if the pan gets too dry. Repeat the cooking process until you are finished with the batter.

To serve, stack the warm pancakes on a platter for your guests to help themselves. Have plenty of pure maple syrup, fresh berries and powdered sugar at the ready.

Keywords: homemade pancakes, fluffy sourdough pancakes, how to make pancakes, sourdough discard pancakes

Five Mistakes To Avoid In A Pre-Diabetes Diet:

Pre-diabetes is considered an epidemic. But, simple daily dietary changes can help cut the risk factor by more than 50%. While your doctor may think that diabetes medication, like metformin, should be your first choice, we strongly recommend a pre-diabetes diet meal plan coupled with regular exercise as your first line of defense.
However, these 4 mistakes are best avoided while charting out your new diet plan –

Mistake No #1: Don’t think you only have to avoid sugar

There’s more to diabetes than just cutting back on sugar. The misconception that eating sugar causes diabetes is far from the truth. The real culprit is simple carbohydrates that break down into sugars upon ingestion. Inactivity and a poor metabolism also play a significant role, which is why you need to clean up all your lifestyle choices and lose weight.

Mistake No #2: Don’t blindly pick everything labeled ‘low fat’

You may think that low-fat food items are okay for someone who is trying to lose weight. In our experience, fat, in general, gets a bad rep for no valid reasons. Good, heart-healthy fats are needed by your body. To make matters worse, most low-fat food substitutes contain hidden sugars to improve their taste, which is far riskier for prediabetics.

Mistake No #3: Fats are not the villain

The real villains, as we’ve mentioned above, are processed carbs. We highly recommend a LCHF diet to lose weight. An LCHF diet (Low Carb High Fat diet) focuses on restricting starches and sugary foods like bread and pasta, and instead, focuses on eating healthy foods, including lots of natural fats. There’s no calorie counting required either. By choosing a low carb diet that encourages high fat intake and moderate protein intake, your blood glucose levels stay stable all day long. You also feel fuller on lesser food.

Mistake No #4: Don’t underestimate the power of losing even a little bit of weight

In 2007, the American Diabetes Association published the results of a ‘One-Year Results of the Look AHEAD Trial’ to study the reduction in weight and cardiovascular disease risk factors in individuals with Type 2 Diabetes. It showed that losing even 5-7% of your body weight reduces the risk for developing T2D by as much as 58%. You can lose weight by following a diet especially created to help burn stored abdominal fat (like the LCHF or Low-Carb-High-Fat Diet coupled with Intermittent Fasting).

Mistake No#5: Don’t eat frequently

Ignore the fads. Give your body a break between the three main meals of the day. Let it get sensitive to insulin again. Let your body burn fat for energy between meals. No doubt, it takes a little getting used to. But, if you make sure that your diet has the good fats your body needs, it will respond by learning to use fats, instead of craving sugar.

2 of 9

Don't skip meals

If you're starving, you're more likely to eat an extra-large portion. For most people, the best plan is to eat three well-designed meals and one snack.

"People need to eat a minimum of three times a day, avoiding going longer than five hours without eating," says Nadine Uplinger, a spokesperson for the American Dietetic Association and director of the Gutman Diabetes Institute at the Albert Einstein Healthcare Network in Philadelphia.

"You don't need to get up in the middle of the night, but don't skip meals."

10 More Healthy Foods Under $3

Our original top 10 list was so popular, Healthy Eats readers asked for more. Here are 10 more healthy foods that won’t break the bank.

Even my kids tout the benefits of carrots, “They give you healthy eyes, mom” they always tell me. But beta-carotene has more benefits than meets the eyes. It also helps promote healthy bones, skin and hair. Make carrot soup, add to a stir-fry, or slice into strips for an easy kids snack.

This perfect combo of protein, carbs and fat will help keep you satisfied. It’ll also give you a boost of calcium with 10% of your daily recommended dosage in every ½ cup serving. If you’ve been passing this underappreciated food in your dairy aisle, check out more reasons why we love it.

Buying in bulk or on sale will save even more on this popular protein. If you’re a tuna salad lover, don’t make the common mistake of drowning it in artery clogging fat! Instead, try our tips to lighten it up. Not sure which type of tuna is healthiest? Read up on how to choose the right canned variety.

This easy-to-tote snack is one of the most budget-friendly fruits around. But there’s so much more to do with these babies--- give any of these 31 healthy apple recipes a try.

Portion control is key with peanut butter. Use the recommended 2 tablespoon serving and you’ll get 13 servings out of each 15-ounce jar. That’s 17 cents per portion. For snacks, 1 tablespoon is recommended-- so you’ll get 26 servings (or 8.5 cents per portion). Talk about hitting the budget-friendly jackpot! There are so many ways to love it—here are our top 10. You can also check out how your favorite brand stacked up in our peanut butter taste test.

An 18-ounce container gives you 13 1/2-cup portions-- that's 20 cents per portion! Oats are brimming with energy-boosting B-vitamins like riboflavin, niacin and thiamin. They’re also high in soluble fiber, which have been shown to help lower cholesterol (just like you see on the commercials). But if you think oats are just for breakfast, think again! Check out these scrumptious, healthy oatmeal cookie recipes.

Munch on baby soy beans (a.k.a. edamame) instead of chips or other salty snacks. Each ½ cup serving contains 100 calories, 8 grams protein, 3 grams fat, and 9 percent of your daily dose of vitamin A, vitamin C and iron. Each 16 ounce bag has 3 servings—that’s .83 per portion.

When you can’t get your hands on fresh broccoli, frozen is the perfect alternative. Frozen varieties are good money savers since you can use small portions at a time, which makes them last longer. Cook frozen broccoli as a quick weekday side or add to a stir-fry, stew or pasta dish.

This nutty tasting whole grain is loaded with fiber, iron, selenium, and energy-boosting B-vitamins. Use in soup, sprinkle cooked pearled barley on top of a salad, or use in place of Arborio rice in a risotto.

This legume is packed with hunger-satisfying protein and soluble fiber (the kind that helps lower cholesterol). Cook up a lentil soup, toss in a stew, mix with rice, or bake up a batch of Alton’s Lentil Cookies.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »

This version of a loaded calzone recipe offers something for everyone: sautéed greens and roasted peppers for the produce proponents, and chunks of chicken sausage for the calorie-conscious carnivores.

Many pizza joints load individual pizzas with more than a day's worth of fat and sodium. English muffins, though, come with built-in portion control, so no matter how lavishly you adorn them, you won't break the 400-calorie barrier. And that's why they serve as the perfect base for our personal, mini-sized pizza recipe—like our mini Sausage and Pepper pizza.

Get our recipe for Mini Pizzas.

Basic Carb Counting Tips

Maintain better blood sugar control by counting carbohydrates. Here's the information you need to get started today.

The Basics of Carb Counting

Anyone can benefit from carbohydrate counting, says Linda Yerardi, M.S., R.D., LDN, CDE, director of diabetes education at the Diabetes Center at Mercy in Baltimore. "Everyone with diabetes has to monitor their carbohydrates."

After you eat any type of carbohydrate, it breaks down into glucose and enters the bloodstream. This is why blood glucose rises after eating carbs.

"Protein and fat will not have as big of an impact on blood sugar as carbohydrate, so carbs are what we look at," Yerardi says.

Why Count Carbs?

"The purpose of carb counting is to more consistently control the amount of glucose going into the bloodstream to stabilize blood sugar levels," says Michelle Bravo, R.D., LDN, CDE, a dietitian at Johns Hopkins Comprehensive Diabetes Center in Baltimore.

Carb counting ranges from basic to advanced. Everyone starts with basic carb counting, no matter how long they&aposve had diabetes or what their ultimate carb counting goal is.

How Carb Counting Works

With basic carb counting, you try to eat the same amount of carbohydrate at the same time each day. For example, if you eat 60 grams of carbohydrate (4 carb choices) for breakfast, you should eat that amount at breakfast every day.

"By keeping carbohydrate consistent, we can keep blood sugars on track," says nutritionist Linda Yerardi. "That does not mean you have to eat the same thing at every meal every day." You can choose from many different foods that have similar carbohydrate amounts.

Two Ways to Count Carbs

Carbohydrates can be counted two ways: by grams or by carb choices. Your dietitian or certified diabetes educator (CDE) will likely let you choose which method you prefer. When working with carb choices, remember:

How Many Carbs Should You Eat?

Everyone needs different amounts of carbohydrate, depending on factors such as height, weight, age, activity level, medications, and weight loss goals. A general guideline is:

  • Women: 45-60 carb grams per meal (3-4 carb choices)
  • Men: 60-75 carb grams per meal (4-5 carb choices)
  • 15-30 carb grams per snack (1-2 carb choices)

While these guidelines help to determine the amount of carbohydrate to include in your meals, a dietitian or CDE can make a plan specific to your needs.

Nutrition Facts to Know

The nutrition facts label on food packaging tells you all you need to know to count carbohydrates. Look at two things:

Serving size is important because all the values on the nutrition label are based on one serving, not the entire package. Multiply the number of servings you will eat by the total grams of carbohydrate, and you will know how many carbs you&aposre eating.

Don&apost worry about sugar on the food label. Sugar is included in the total carbohydrate.

"Sugar is just a kind of carb you want to look at all carbs," says nutritionist Linda Yerardi. "Once it gets past the mouth, your body doesn&apost know what kind of carb it is." All carbohydrate sources raise your blood glucose similarly.

Carbs and Portion Control

The best way to evaluate portion size is by measuring your food with measuring cups or a food scale. If the serving size is 1 cup, measure 1 cup to be sure that&aposs how much you&aposre eating. If the portion you plan to eat is more or less than the serving size on the label, then you need to figure out how many grams of carbohydrate you will actually be consuming. It&aposs a good idea to measure or weigh your food until you get a good sense of serving sizes. Then periodically measure to be sure your carb counting is accurate.

Keep Track of Your Carbs

For carb counting to be effective in blood glucose control, you have to keep good glucose records and food diaries. After a while, you&aposll get a sense of how certain foods affect your blood glucose levels so you can anticipate and avoid highs and lows, says nutritionist Linda Yerardi.

"Even though it can seem like a big pain, the extra couple of minutes you spend each day writing down and reviewing these records will give huge rewards in the long run," she says.

Knowledge is key, Yerardi says. Carb counting teaches you how the foods you eat affect your blood glucose. It will help to minimize your risk of complications, the scariest part of diabetes.

Shop for Familiar Products

Be predictable when it comes to your grocery shopping and buy the same products -- at least at first. "You&aposll learn their carb counts and the ways they affect your blood glucose," says Joan Wilson, 66, PWD type 2.

When you start basic carb counting, you try to eat the same amount of carbohydrate at the same times each day. Buying the same products is a great way to control your carb amounts at each meal. Once you get the hang of how much carbohydrate is in each item, start mixing it up!

Good foods to have in your shopping cart are:

  • foods you enjoy
  • healthful fruits
  • whole grains
  • nonstarchy vegetables, such as broccoli, carrots, cucumbers, tomatoes, and sweet peppers
  • low-fat dairy products
  • lean meats, such as chicken and pork

Consider Portions at Restaurants

When eating out, checking portion sizes isn&apost always easy. Before heading to the restaurant, look at its web site for nutrition information on menu items you might order. Some restaurants include serving sizes for you to base the calories, fat, and carbs you get in the meal. "When I&aposm eating pizza, I pick the most moderate slice because it&aposs most likely to be equal to the carb count on the label or provided by the restaurant," says Rainey Edwards, 27, PWD type 1.

When ordering, ask your server for a to-go box along with your meal and pack up half of the food before you begin eating -- that way you know you&aposre eating fewer carbs before taking the first bite.

Account for the Sauce

The American Diabetes Association considers one serving of several condiments, such as fat-free mayonnaise, mustard, and ketchup, as "free" foods. But not all toppers are free. For example, gravy and marinara sauce don&apost make the cut. Neither do sauces added to Asian dishes like sweet-and-sour chicken, because they likely contain more than a 2-teaspoon serving. If the toppers aren&apost fat free or you didn&apost add the sauces to the dish yourself, you may consume extra carbs.

When you eat a dish with a sauce that likely contains cornstarch, flour, or another carb-base thickener, add 5-10 grams to the meal&aposs carb count to more accurately measure the amount of carbohydrate in your meal.