Protein helps you feel full, and for those of us with diabetes, it plays a role in keeping blood sugar stable. But eating too much of anything can add up to more calories than you need. How do you strike that delicious balance?
With right-sized portions! Here’s the size of one serving of some of our favorite lean protein foods:
Chicken
Serving size: 85-115 g
Looks like: The palm of your hand (minus fingers)
Tofu
Serving size: ½ cup, cubed
Looks like: 10 playing dice
Thin Fish (like cod, catfish)
Serving size: 85-115 g
Looks like: A checkbook
Thick Fish (like salmon, tuna)
Serving size: 85-115 g
Looks like: A deck of cards
Deli Turkey
Serving size: 85-115 g
Looks like: 3 CDs
Tempeh
Serving size: 85-115 g
Looks like: A smartphone (size and thickness)
Seitan
Serving size: ⅓ cup
Looks like: Half a baseball
Edamame
Serving size: ½ cup
Looks like: Your closed fist
Unsweetened Peanut Butter
Serving size: 2 Tbsp
Looks like: A golf ball
Eggs
Serving size: 1-2 eggs
Looks like: Well... 1-2 eggs!
With these proper portions, you can enjoy these lean proteins and worry less!