If you’re working on lowering your blood sugar or trimming your waistline, portion control is your game-changer. It’s not just about what you eat—but how much and how often. Let’s break it down simply.
💡 Why Portions Matter
Eating large portions of starchy foods like rice, bread, and potatoes can spike your blood sugar. But when you control portions and eat more fiber-rich foods, you help your body release sugar slowly and steadily—no spikes, no crashes.
🥗 Build Your Power Plate
Use this simple rule every time you eat:
¼ plate: Whole, high-fiber carbs – whole meal bread, brown chapati, oats, sweet potatoes, or arrowroot
¼ plate: Lean protein – beef, fish, chicken, eggs, beans, or nuts
½ plate: Vegetables + Fruit – leafy greens, carrots, tomatoes, avocado, apples, oranges
Bonus tip: Fiber slows digestion = better blood sugar control + you stay fuller for longer.
Time | Meal |
Breakfast (7:00 am) | - 1 cup low-fat milk or 1 cup diluted milk (plain, tea, or coffee) - 2–3 slices whole meal bread - 1 egg or 1 tablespoon peanut butter - 1 medium piece of fruit |
Snack (10:00 am) | - 2 tablespoons of nuts |
Lunch (1:00 pm) | - Ugali (portion = size of your closed fist) - Lean beef cubes (3 pieces, each the size of a small matchbox) - 2 handfuls of cooked leafy green vegetables |
Snack (4:00 pm) | - 1 medium piece of fruit |
Dinner (7:00 pm) | - Rice (portion = size of your closed fist) - Beans stew (½ cup) - 1 handful of raw vegetables |
Eat more fiber, reduce refined carbs, and spread your meals through the day. This simple habit can transform your health and blood sugar control—starting today.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here. |