Managing diabetes or prediabetes isn’t just about what you eat — it’s also about how much. Even healthy foods can cause blood sugar levels to rise if portions are larger than your body needs. The good news? Small changes can make a big difference. These creative and practical portion-control ideas can help you stay on track without feeling restricted or deprived.
1. Create a “carb zone” on your plate
Visualize your plate divided in half for non-starchy vegetables, a quarter for lean protein, and a quarter for high-fibre carbs like quinoa, beans or lentils. Keeping carbs within that zone helps prevent blood sugar spikes after meals.
Learn more about the plate method.
2. Pre-portion carb-rich foods ahead of time
Cooked pasta, rice, or fruit can add up quickly. Try measuring out single servings into small containers so you can grab one when needed—no extra measuring.
3. Eat protein or healthy fat first
Starting with chicken, tofu, or avocado helps slow digestion and soften the blood sugar rise that comes from carbohydrates. Plus, it often makes smaller portions feel more filling.
4. Downsize your breakfast bowl
Foods like oatmeal or cereal can easily double in carbs. Using a smaller bowl helps you stay mindful of how much you’re eating while still feeling satisfied.
5. Portion your leftovers before you eat
As soon as dinner’s ready, pack up tomorrow’s lunch in a container before sitting down to eat. You’ll avoid the temptation for seconds and have a balanced meal ready for the next day.
6. Add more volume with veggies
Bulk up your meals with cauliflower rice, shredded zucchini, or leafy greens. You’ll eat a satisfying portion without adding extra carbs.
7. Pair fruit with protein or fat
Enjoying apple slices with peanut butter or berries with Greek yogurt helps slow down sugar absorption and keeps you feeling full longer.
8. Sip before you start
Having a glass of water or unsweetened tea before eating helps you tune in to your true hunger levels, so you’re less likely to overeat.
9. Pre-plan your treats
If you enjoy dessert, portion it out ahead of time—like two squares of dark chocolate or a few frozen grapes. It’s easier to stay in control when you know your limit.
10. Use quick visual cues
When labels aren’t available, use your hand as a guide: a closed fist equals about one cup (or roughly 45 g of carbs), and half your fist equals about half a cup. Handy for dining out or buffet meals!
The bottom line
Portion control doesn’t mean you have to eat less—it’s about eating smart. By making small, mindful changes, you can enjoy a satisfying variety of foods while keeping your blood sugar levels steady and your energy.
