Portion sizes and diabetes

Whether you're eating out or supermarket shopping, portion sizes have changed over the years.  

For example, bottles and cups of fizzy drinks have grown, a family bag of crisps has gotten bigger, sliced bread has grown thicker, wine glasses have gotten larger, and the size of ready meals have increased.  

It also doesn’t help that there are currently no UK or EU regulations regarding portion size, so different manufacturers and suppliers vary their portion size recommendations. 

If you are struggling to lose weight or maintain a healthy waistline, sticking to a healthy balanced diet is not the whole story. It could be the size of your portions that have a part to play. Larger portion sizes can mean more calories, carbs, fat, sugar and salt. This can make managing blood sugar levels and your weight more difficult.  

It isn't always easy to get portion sizes right, and when we are presented with larger portions we often eat more. 

Whether you've got type 1 diabetes or type 2 diabetes, it's good to stay clued up on carb portion sizes. We've created a guide with some tips and tricks to help you along the way. 

In this guide: 

• Getting your portion sizes right 
• Starchy food 
• Dairy foods and alternatives 
• Meat, fish, eggs, pulses, beans and nuts 
• Fruits 
• Vegetables 
• Oils and spreads 
• Foods high in saturated fat, salt and sugar
• Top tips for managing portion size 

Getting your portion sizes right 

If you want to measure portion sizes accurately the best way is to weigh your food but that isn’t always easy. Using everyday items, household utensils or hand measures to estimate portion sizes can be really useful. It’s an easy way to see what a portion should look like for you. 

We’ve produced portion-size guides for popular foods from the main food groups that help to make up a healthy, balanced diet.  

The portion sizes given are just a guide based on an average healthy adult. 

Remember, everybody’s needs are different so the amount you need and number of portions for each food group across the day are individual – and your weight, gender, age, health, body composition and activity levels all make a difference. Your dietitian will be able to advise you on portions that are right for you. 

Starchy food 

Starchy foods include potatoes, rice, pasta, bread, chapattis, naan and plantain. They all contain carbohydrate, which is broken down to glucose and used for energy. When eating starchy foods, choose wholegrain where possible.  

Here’s how to measure one portion of starchy foods: 

• Cooked rice = About the amount that would fit in two hands cupped together (180g) 
• Boiled pasta or cooked noodles = About the amount that would fit in two hands cupped together (180g) 
• Plantain = about 4 tablespoons (180g) 
• Jacket potato = about the size of your fist (220g) 
• Sweet potato = about the size of your fist (220g) 
• Lower sugar wholegrain breakfast cereal = 3 heaped tablespoons (40g) 
• Bread = 1 medium slice (35g)  
• Chapattis = one small chapatti is about the size of your whole hand (30-40g) 
• Naan = one mini naan is about the size of your whole hand (30-40g). 

Dairy foods and alternatives 

These foods include milk, cheese and yoghurt for calcium, which is essential for strong bones and teeth.  

Here’s how to measure one portion: 

• Milk = 1 medium glass (200ml or 1/3 pint) 
• Hard cheese = small matchbox (30g) 
• Cream cheese = about 3 teaspoons (30g) 
• Cottage cheese = 3 tablespoons (100g) 
• Unsweetened fromage frais/yoghurt = a standard pot (125g-150g) 
• Unsweetened Lassi drink = 1 small glass (150ml) 
• Paneer = small matchbox (30g). 

Meat, fish, eggs, pulses, beans and nuts 

These foods are high in protein which are essential to build and repair muscle. But a healthy diet means less red and processed meat – they’ve been linked to cancer and heart disease, and more plant-based sources of protein such as beans, lentils and peas.   

Here’s how to measure one portion: 

• Cooked lean meat (eg chicken, beef or pork) = deck of playing cards (60–90g) 
• Beans and pulses (eg red kidney beans, butter beans or chickpeas or lentils) = 4 tablespoons (150g) 
• Unsalted nuts or nut butter = 1 small handful or one tablespoon (30g) 
• Quorn or soya mince  = 4 tablespoons snooker ball (100g) 
• Tofu = 4 tablespoons (80g-100g) 
• Cooked white fish (eg cod or plaice) = half to a whole hand (140g) 
• Oily fish = palm of hand (100-140g) 
• Eggs = two medium eggs (120g). 

Fruit 

Having diabetes doesn’t mean you can’t have fruit.  

Fruit provides you with important vitamins, minerals and fibre that help protect you against stroke, high blood pressure, heart disease and certain cancers. Fresh, frozen, dried and canned – they all count as part of your five-a-day plan. 

Try to avoid fruit juices and smoothies as they don’t have as much fibre. One portion is 80g of fresh whole fruit and vegetables and 30g of the dried equivalent.  

Here’s how to measure one portion: 

• 1 handful of grapes 
• 1 small glass (150ml) of fruit juice (limit to one portion a day) 
• 2 small satsumas, clementines or tangerines 
• 2 medium plums 
• 1 nectarine  
• 2 tinned pineapple rings or 12 chunks in natural juice 
• 1 heaped tbsp of raisins, sultanas, currants or dried cranberries 
• 2 Medjool Dates 
• 7 strawberries 
• 1 slice of melon (5cm slice).  

Vegetables 

Vegetables are an important source of fibre, minerals and vitamins, and an important part of any 5-a-day plan.  

One portion is 80g, which is the individual equivalent of: 

• 3 heaped tablespoons cooked veg (eg carrots, peas, sweetcorn, okra, kale and mixed veg) 
• 2 large broccoli spears or 8 small florets 
• 1 medium parsnip 
• Half a large courgette  
• 1 5cm piece of cucumber (5cm) 
• 1 medium tomato or seven cherry tomatoes 
• 4 large mushrooms or 14 button mushrooms 
• 1 soup bowl or two handfuls of salad leaves (e.g. spinach or lettuce).  

Oils and spreads 

We need some fat in our diet, but we need less saturated fat. This is because some saturated fats can increase cholesterol in the blood, increasing the risk of heart diseases and stroke.  

The less healthy options are butter, palm nut oil and coconut oil. 

Healthier fats are found in foods like olive oil, vegetable oil, rapeseed oil, spreads made from these oils, and nut butters.  

• Butter or oil based spread = one dice (5g) 
• Olive /vegetable oil (e.g sunflower or rapeseed) = 1 teaspoon (5ml). 

Foods high in saturated fat, salt and sugar 

You don’t need any of these as part of a healthy diet, so have them less often and in smaller amounts.  

These foods include biscuits, crisps, chocolates, cakes, ice cream, butter and sugary drinks. These sugary foods and drinks are high in calories and raise blood sugar levels so it’s best to keep the portion size small and not have them too often, especially if you are trying to lose weight.  

Here’s how to measure one portion: 

• Chocolate = 1 fun size bar or 4 small squares (20g) 
• Crisps = a small multipack bag (25g)  
• Biscuits = 2 small biscuits 
• Muffins = 1 mini muffin.  

Top tips for managing portion sizes 

• Check your portion sizes and don’t assume the ones listed on food packaging are right for you. 
• Use smaller plates and bowls to help make your portion sizes look bigger. 
• Weigh food if you find it hard to gauge portion sizes. Foods like muesli, pasta and rice can be difficult to get right at first, so try using the same container to measure out certain foods. 
• Be mindful of what you’re eating. It takes about 20 minutes before your brain registers that you’re full, so eat slowly, putting your knife and fork down in between mouthfuls and wait a while before having seconds. 
• Think about how what you are eating fits into a healthy and balanced diet, including your calorie and carb intake. 
• If you like seeing lots of food on your plate, pile your plate with vegetables as these are naturally low in calories and high in fibre which helps you feel full.   
• Freeze it! If you have a freezer, freeze your leftovers. If you are cooking things like Bolognese sauce or stew in large quantities, freeze them in portions for future meals. 
• Many people find a portion control plate works well for managing their portions. They can be a quick and simple way to follow healthy portion sizes. 
• Download My weight loss planner (PDF, 534KB) as a way to monitor the food you're eating, including portion size.  

We are calling for, amongst other interventions, the food and catering industry to reduce food and drink portion sizes, and we believe the government should look into this.