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Diabetic Friendly Cashew Chicken By Annacia TOTAL Time 25mins PREP 15 MINS COOK 10 MINS Chicken strips in a tangy sauce with cashews and green onions are served over brown rice. 3/4 cup of chicken mixture and 1/2 cup brown rice= 1 serving. INGREDIENTSNutrition SERVINGS 6UNITS US 1lb boneless skinless chicken breast, cut into strips 1⁄4cup orange juice 4teaspoons cornstarch, divided 1teaspoon vegetable oil 1⁄4cup chopped cashews 1(8 ounce) can sliced water chestnuts, drained 1cup chopped green pepper 1⁄2cup chopped green onion 1tablespoon minced gingerroot 1cup reduced-sodium fat-free chicken broth 2tablespoons low sodium soy sauce 1(11 ounce) can mandarin oranges in light syrup, drained 3cups cooked brown rice (cooked without salt or fat) DIRECTIONS Combine chicken strips, orange juice, and 1 teaspoon cornstarch in a medium bowl; cover and chill 1 hour.Heat oil in a nonstick skillet over medium heat. Add cashews; cook, stirring constantly, 30 seconds. Remove from skillet; set aside. Add chicken mixture to skillet. Cook, uncovered, over medium-high heat 8 minutes or until chicken is lightly browned, stirring constantly. Add water chestnuts and next 3 ingredients; cook 5 minutes.Combine broth, soy sauce, and 1 tablespoon cornstarch; add to chicken mixture. Bring to a boil; reduce heat, and cook, stirring constantly, until thickened.Remove from heat; stir in oranges. Spoon chicken mixture over rice, and sprinkle with cashews. Serve immediately

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Mediterranean Tuna Antipasto Salad Prep Time: 25 min Serves: 4 Cook Time: 25 min Level: Easy Low-Fat, High-Fiber, Low-Calorie,Diabetes Description: Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne. Ingredients: 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note) 1 large red bell pepper, finely diced 1/2 cup finely chopped red onion 1/2 cup chopped fresh parsley, divided 4 teaspoons capers, rinsed 1 1/2 teaspoons finely chopped fresh rosemary 1/2 cup lemon juice, divided 4 tablespoons extra-virgin olive oil, divided Freshly ground pepper, to taste 1/4 teaspoon salt 8 cups mixed salad greens Preparation: 1 Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad. Tips: Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light tuna is considered safe

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Italian Vegetable Hoagies

Provided by 

Prep Time: 20 min Serves: 4 Cook Time: 20 min Level: Easy

Weight Loss, Low-Cholesterol,Low-Fat, High-Fiber

Description:

This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you’re packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.

Ingredients:

¼ cup thinly sliced red onion, separated into rings1 14-ounce can artichoke hearts, rinsed and coarsely chopped1 medium tomato, seeded and diced2 tablespoons balsamic vinegar1 tablespoon extra-virgin olive oil1 teaspoon dried oregano1 16- to 20-inch-long baguette, preferably whole-grain2 slices provolone cheese, (about 2 ounces), halved2 cups shredded romaine lettuce1/4 cup sliced pepperoncini, (optional)

Preparation:

1

Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.

2

Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.

3

To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately

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Chicken salad

LIGHT CHINOIS CHICKEN SALAD WITH CHINESE MUSTARD VINAIGRETTE Serves 4 as a main course, 8 as an appetizer For the Chinese mustard vinaigrette: 1/4 cup (60 mL) rice vinegar 2 tablespoons honey 1 tablespoon low-sodium soy sauce 2 teaspoons toasted Asian-style sesame oil 2 teaspoons dry Chinese or English mustard, such as Colman's Kosher salt Freshly ground black pepper 2 tablespoons peanut oil For the chicken salad: 4 cups (1 L) shredded cooked skinless chicken meat (from a leftover or store-bought roast or rotisserie chicken or other recipe) 4 cups (1 L) shredded Napa cabbage 2 cups (500 mL) shredded iceberg or romaine lettuce 1 cup (250 mL) julienned snow peas 1 cup (250 mL) shredded carrot 1/4 cup (60 mL) thinly sliced pickled sushi ginger, drained and cut into thin julienne strips For the garnish: 1 tablespoon black or white sesame seeds, or a blend 1 scallion, trimmed and cut diagonally into thin slices First, prepare the Chinese mustard vinaigrette: In a blender or a food processor fitted with the stainless-steel blade, combine the rice vinegar, honey, sesame oil, dry mustard, soy sauce, and a little salt and pepper. Blend or process until smooth. With the machine running, drizzle in the peanut oil to form a thick, smooth dressing. Taste the dressing and adjust the seasonings, if necessary. Transfer the dressing to a bowl and set aside. For the chicken salad, in a large bowl, combine the chicken, cabbage, lettuce, snow peas, carrot and ginger. Toss with enough of the vinaigrette to coat all the ingredients thoroughly. If using white sesame seeds, toast them in a dry pan over low heat, stirring continuously, until they turn golden, about 1 minute; remove from the pan immediately. (If using black sesame seeds, use them straight from the container.) Mound the salad mixture on chilled serving plates. Scatter the sesame seeds and scallions over each portion and serve immediately. (c) 2017 WOLFGANG PUCK WORLDWIDE, INC. DISTRIBUTED BY TRIBUNE MEDIA SERVICES, 

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Greek Chicken & Vegetable Ragout

By: Patsy Jamieson

Ingredients

3 h 15 m 1 pound carrots, cut into 1 ¼-inch pieces, or 3 cups baby carrots 1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into 1 ¼-inch-wide wedges 2 pounds boneless, skinless chicken thighs, trimmed 1 14-ounce can reduced-sodium chicken broth 1/3 cup dry white wine 4 cloves garlic, minced ¾ teaspoon salt 1 15-ounce can artichoke hearts, rinsed and quartered if large 1 large egg 2 large egg yolks 1/3 cup lemon juice 1/3 cup chopped fresh dill Freshly ground pepper to taste

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Donald J Trump is a billionaire i say he should donate his salary to feeding our poor and building more shelters

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 MENU Search Mediterranean Diet 101: A Meal Plan and Beginner’s Guide By Kris Gunnars, BSc 1,462,399 views The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the year 1960. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.  A Mediterranean Diet Meal Plan There is no one “right” way to do this diet. There are many countries around the Mediterranean sea and they didn’t all eat the same things. This article describes the diet that was typically prescribed in the studies that showed it to be an effective way of eating. Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to individual needs and preferences. The Basics Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. Eat in Moderation: Poultry, eggs, cheese and yogurt. Eat Only Rarely: Red meat. Don’t Eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods. Advertisement Avoid These Unhealthy Foods  You should avoid these unhealthy foodsand ingredients: Added sugar: Soda, candies, ice cream, table sugar and many others. Refined grains: White bread, pasta made with refined wheat, etc. Trans fats: Found in margarine and various processed foods. Refined Oils: Soybean oil, canola oil, cottonseed oil and others. Processed meat:Processed sausages, hot dogs, etc. Highly processed foods:Everything labelled “low-fat” or “diet” or looks like it was made in a factory. You MUST read ingredients lists if you want to avoid these unhealthy ingredients. Foods to Eat You should base your diet on these healthy, unprocessed Mediterranean foods.  Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc. Nuts and Seeds: Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more. Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc. Tubers: Potatoes, sweet potatoes, turnips, yams, etc. Whole Grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta. Fish and Seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc. Poultry: Chicken, duck, turkey and more. Eggs: Chicken, quail and duck eggs. Dairy: Cheese, yogurt, Greek yogurt, etc. Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc. Healthy Fats: Extra virgin olive oil, olives, avocadosand avocado oil. Whole, single ingredient foods are the key to good health. Advertisement A Few Things Worth Noting  Exactly which foods belong in the Mediterranean diet is controversial, partly because there is such variety between different countries. The diet prescribed in the studies is high in plant foods, and relatively low in animal foods. However, eating fish and seafood is recommended at least twice a week. The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life. What to Drink  Water should be your go-to beverage on a Mediterranean diet. This diet also includes moderate amounts of red wine, around 1 glass per day. However, this is completely optional and wine should be avoided by anyone who has alcoholism or problems controlling their consumption. Coffee and tea are also completely acceptable, but avoid sugar-sweetened beverages and fruit juices, which are very high in sugar. Watch This Video This video shows some of the dietary habits in Crete, the Greek island that inspired the researchers that first noted the exceptional health benefits of the Mediterranean lifestyle. A Mediterranean Sample Menu For 1 Week This is a sample menu for one week on the Mediterranean diet. Feel free to adjust the portions and food choices based on your own needs and preferences.  Monday Breakfast: Greek yogurt with strawberries and oats.Lunch: Whole grain sandwich with vegetables.Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert. Tuesday Breakfast: Oatmeal with raisins.Lunch: Leftover tuna salad from the night before.Dinner: Salad with tomatoes, olives and feta cheese. Advertisement Wednesday Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.Lunch: Whole grain sandwich, with cheese and fresh vegetables.Dinner: Mediterranean lasagne. Thursday Breakfast: Yogurt with sliced fruits and nuts.Lunch: Leftover lasagne from the night before.Dinner: Broiled salmon, served with brown rice and vegetables. Friday Breakfast: Eggs and vegetables, fried in olive oil.Lunch: Greek yogurt with strawberries, oats and nuts.Dinner: Grilled lamb, with salad and baked potato. Saturday Breakfast: Oatmeal with raisins, nuts and an apple.Lunch: Whole grain sandwich with vegetables.Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives. Sunday Breakfast: Omelet with veggies and olives.Lunch: Leftover pizza from the night before.Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert. There is usually no need to count calories or track macronutrients (protein, fat and carbs) on the Mediterranean diet. Healthy Mediterranean Snacks  You don’t need to eat more than 3 meals per day. But if you become hungry between meals, then these are acceptable snacks: A handful of nuts.A piece of fruit.Carrots or baby carrots.Some berries or grapes.Leftovers from the night before.Greek yogurt.Apple slices with almond butter. How to Follow The Diet at Restaurants It is very simple to make most restaurant meals suitable for the Mediterranean diet. Have some sort of fish or seafood as your main dish.Ask them to fry your food in extra virgin olive oil.Only eat whole grain bread, with olive oil instead of butter. A Simple Shopping List For The Diet It is always a good idea to shop at the perimeter of the store, that’s usually where the whole foods are found. Always try to choose the least processed option. Organic is best, but only if you can easily afford it.  Vegetables: Carrots, onions, broccoli, spinach, kale, garlic, etc.Fruits: Apples, bananas, oranges, grapes, etc.Berries: Strawberries, blueberries, etc.Frozen veggies: Choose mixes with healthy vegetables.Grains: Whole grain bread, whole grain pasta, etc.Legumes: Lentils, pulses, beans, etc.Nuts: Almonds, walnuts, cashwes, etc.Seeds: Sunflower seeds, pumpkin seeds, etc.Condiments: sea salt, pepper, turmeric, cinnamon, etc.Fish: Salmon, sardines, mackarel, trout.Shrimp and shellfish.Potatoes and Sweet Potatoes.Cheese.Greek Yogurt.Chicken.Pastured or Omega-3 enriched eggs.Olives.Extra Virgin Olive Oil. It is best to clear all unhealthy temptations from your home, including sodas, ice cream, candy, pastries, white bread, crackers and all sorts of processed foods. If you only have good food in your home, you will eat good food. Where to Find More Please take a moment to subscribe to updates from this website (it’s free). You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it. Try googling “mediterranean recipes” and you will find a ton of great tips for delicious meals. At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won’t be disappointed. More about the Mediterranean diet and related topics: 5 Studies on The Mediterranean Diet – Does it Really Work?Why Extra Virgin Olive Oil is The Healthiest Fat on Earth Share on FacebookTweet    Need to lose weight? Our new science-based weight loss program helps you lose the fat and not gain it back. Learn more Join 1.8 Million FollowersEvidence-based nutrition tips, straight to your inbox. Subscribe Or follow us around the web:Facebook Twitter Google Plus Pinterest YouTube Most popular topics Weight LossBelly Fat LossHealthy EatingProteinCarbsCaloriesIntermittent FastingBananasCoffeeView All Topics  Daily articles, based on studies and written by experts. Subscribe About Contact           © 2012-2017 Authority Nutrition. All rights reserved. Privacy Policy | Terms of Use | Site Map The content on this website is intended for informational and educational purposes only. Consult a doctor for medical advice, treatment or diagnosis.

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. Dinner

Seafood is a staple of the Mediterranean diet., tuna combined with artichoke hearts, olives and tomatoes for a hearty pasta dish that’s packed with veggies, lean protein and whole grains. Pour a glass of red wine to enjoy, and savor every bite as if you were in Italy

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3. Snack Try snacking on fruits and vegetables to up your produce intake. A small handful of nuts also makes a healthy Mediterranean diet-friendly snack. For extra pizazz, try these Spiced Spanish Almonds

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. Lunch

Fattoush is a salad with classic Middle Eastern flavors. For this Toasted Pita & Bean Salad, we riff off the traditional elements and add beans for some protein and fiber. Fresh herbs and a dressing made with olive oil and lemon juice help punch up the flavor. This balanced meal delivers vegetables, whole grains and healthy fats to help power you through your afternoon.

Makes 6 to 8 servings INGREDIENTS Dressing: 4 teaspoons ground sumac, soaked in 4 teaspoons warm water for 15 minutes 3 tablespoons (or more) fresh lemon juice 2 tablespoons (or more) pomegranate molasses 2 small garlic cloves, minced 2 teaspoons (or more) white wine vinegar 1/2 teaspoon dried mint 3/4 cup extra-virgin olive Oil Kosher salt Salad: 2 8"-diameter pita breads, halved, toasted until golden brown, broken into bite-size pieces 1/4 cup extra-virgin olive Oil Kosher salt 3 medium ripe tomatoes, chopped, or 4 cups cherry tomatoes, halved 1 pound Persian cucumbers, or one 1-pound English hothouse cucumber, quartered lengthwise, thinly sliced crosswise 6 scallions, thinly sliced 2 Little Gem or baby romaine lettuces, or 1 small head romaine lettuce, trimmed, cut crosswise into 3/4" strips 2 cups (loosely packed) flat-leaf parsley leaves 2 cups purslane leaves or additional 3/4"-strips romaine lettuce 1 cup fresh mint Leaves Ground sumac (optional) Ingredient info:Sumac, a tart, citrusy spice, is available at specialty foods stores and Middle Eastern markets. Pomegranate molasses can be found at some supermarkets and at Middle Eastern markets. Both are sold at kalustyans.com.

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Breakfast

1. Breakfast

Start your day with this Greek Omelet. You’ll get satisfying protein from the eggs and even get some vegetables in. Just a little bit of sharp, flavorful feta cheese goes a long way in this omelet. This light breakfast clocks in at only 267 calories, so feel free to add a piece of whole-grain toast for more staying power. ……………………………………………………………………………………………… My Big Fat Greek Omelet

Ingredients

1 teaspoon dried oregano, divided ½ teaspoon salt, divided Black pepper, to taste ½ cup crumbled feta cheese (can use reduced-fat) 8 large eggs 1 (10 ounce) package chopped frozen spinach, thawed and squeezed dry 1 tablespoon olive oil Add all ingredients to list …………………………………………………………………………………………

Directions

Heat a 12-inch non-stick skillet over low heat. (Use a 10-inch skillet if you halve the recipe to serve 2 instead of 4.) Meanwhile, in a small bowl, mix tomatoes, ½ tsp. oregano, ¼ tsp. salt, and pepper to taste. Stir in feta.In a medium bowl, whisk eggs together, then stir in spinach, ½ tsp. oregano, ¼ tsp. salt, and pepper to taste. A few minutes before cooking omelet, add oil to the pan, and increase heat to medium-high. Heat until wisps of smoke start to rise from the pan. Add the egg mixture to the skillet. Using a plastic or wooden spatula to push back the eggs that have set, tilt the pan and let the uncooked egg mixture run onto the empty portion of the pan. Continue pushing back cooked eggs, tilting the pan and letting uncooked egg mixture flow onto the empty portion of the pan until omelet is moist but fully cooked, about 3 minutes. Reduce heat to low; pour the tomato mixture over half of the omelet. Using a slotted, flat spatula or turner, carefully fold the un-topped half over the filling. Use the turner to slide the omelet onto a cutting board. Let stand a minute or two for the filling to warm.Cut the omelet into 4 wedges and serve immediately.

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Mediterranean diet

Enjoy this healthy menu of Mediterranean meals from breakfast through dinner. The Mediterranean diet, full of healthy fats, whole grains, legumes, fish and produce, with moderate amounts of wine, has been shown to be one of the healthiest ways to eat. It’s been linked to better heart health and lower risk of obesity. Luckily, it’s just as nice on your taste buds as it is on your health. If you’re wondering how to eat more in the style of the Mediterranean diet, look no further—try this 1-day sample plan full of scrumptious recipes to get you on track to better health. —Lisa D’Agrosa, M.S., R.D.

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Meat pie

Meat Pie By Gabby Another member shared a pizza recipe that I also found a variation of on line the same day. Funny how that works. Well, this is a blend of the two recipes that makes it a little less pizza-ish and a little more like a pie. It is very rich and yummy. The whole family gave it a thumbs up. I served it with keto egg bread and salad.  photographer: GabbyIngredients 1 pound bacon 12 oz Italian Sausage (hot or mild is up to you) casings removed 12 oz fresh mozzarella cheese coarsely grated 8 slices hard salami or large pepperoni 4-6 large basil leaves 6 oil packed sun dried tomatoes 1/4 cup very thinly sliced onion 1/2 teaspoon granulated garlic Directions Preheat your oven to 350 degrees and move the rack to the top 1/3 of the oven Prepare a cast iron or oven safe skillet with some coconut oil on the bottom and sides Place the sliced bacon in the skillet from the center to the edge, allowing about half of the bacon slice to drape over the side of the skillet. Repeat until you have a bottom "crust" of bacon Press the Italian sausage into the skillet over the bacon on the bottom. Press it out all the way to the edges of the skillet and try to make it one even layer Add the sun dried tomatoes. You can use them whole or chopped Then layer the cheese on top evenly all the way to the edges of the skillet Then add the basil leaves, onion, salami and sprinkle the garlic over the top of everything Now take the sliced bacon that is draped over the side and fold it over your toppings toward the center. It kind of becomes a "package" of bacon Lightly pat everything down to make it tight Place the skillet in your hot oven and bake for about 45 minutes Increase the heat to 400 degrees and bake for 10 more minutes The last two minutes, turn on your broiler to crisp up the top layer. Remove from oven and pour off excess grease if you choose, careful to not let your pie fall out of the skillet (this may be a two person job) Allow the pie to rest in the skillet for at least 5 minutes to let the cheese set Sprinkle with a little Parmesan cheese and set a side of marinara or Alfredo for dipping if you like (but you will have to add the nutrition of that to your totals) Optional add ins: Sliced mushrooms, Green peppers or hot peppers, Leaf spinach or pretty much anything you would have on a pizza Nutritional Facts Servings6One SliceCalories350Carbohydrates1.6gFat34.6gProtein33.3

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Look good ?

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Informational !

Living Better With Type 2 Diabetes

ManagementGet Dr. Sanjay Gupta’s Diabetes Coverage

6 Portion Control Tips for Diabetes

By Diana Rodriguez Reviewed by Farrokh Sohrabi, MD

An overloaded plate can spell trouble when it comes to your waistline and type 2 diabetes. Learn more about the importance of controlling food portions.

Expert Q&A: Morning Blood Sugar Highs

Diabetes Questions for Your Follow-Up Appointment

Roundtable: What It’s Really Like to Live With Type 2 Diabetes

When it comes to food portions, size matters — especially if you have type 2 diabetes. Portion control is essential to manage both blood sugar and weight, says Vandana Sheth, RD, CDE, a spokesperson for the Academy of Nutrition and Dietetics (AND). Controlling portion sizes can be simple and practical, Sheth says, and it can help you control your intake of calories and carbohydrates. This can help you manage your blood sugar and maintain a healthy weight, which can potentially reduce your need for type 2 diabetes medications.

Weight loss plans, oral medications, and short-acting insulin for people with type 2 diabetes are generally calculated based on an expected calorie and carbohydrate count for each meal, says Lori Zanini, RD, CDE, a national media spokesperson for the AND. So practicing proper portion control is also essential for managing type 2 diabetes effectively.

Planning Out Food Portions

Use these practical portion guidelines for common foods to help you stay in the right range:

A serving of meat should be about 3 ounces, roughly the size of a deck of playing cards.Cheese should be in 1-ounce servings, roughly the size of about six diceA serving of cooked whole grain pasta or brown rice should be about ½ cup, roughly the size of a tennis ballA serving of whole fruit is about the size of a tennis ballA serving of raw leafy greens is about 1 cup, which would fit into both hands cupped together; a serving of cooked greens is ½ cup, which would fit into one cupped hand

Mastering Portion Control 

Using portion-control plates or pre-portioned foods and filling up on low-energy-dense foods — those high in nutrients and low in calories — can all help manage portions and promote weight loss, according to a review of research published in July 2014 in the International Journal of Obesity. These six tips can also help:

Divide your plate. Consider using a plate that’s divided into appropriate portion sizes. People with diabetes who used portion-control plates lost more weight than those who tried to eyeball their measurements, according to the International Journal of Obesity review. A healthy rule of thumb is to fill half of your plate with non-starchy veggies, one of the remaining quarter sections with grains, and the other with lean protein.Measure your food. To learn what the right portion sizes look like, use measuring cups and invest in a small food scale. “Measure out proper portion sizes and see what they look like on your plate,” Zanini says. For example, fill a one-cup measure with your favorite whole grain breakfast cereal, put it in your usual bowl, and note how far up the sides it comes. Always portion out bagged or boxed snacks — don’t eat right out of the package since you can’t measure how much you’re having.Use smaller plates and glasses. To avoid supersizing your helpings, swap your large dinner plate for a salad plate. Opt for glasses that you know hold either 4 or 8 ounces so you can keep track of how much you’re drinking.Pace yourself. To avoid taking second (or third) helpings, keep serving dishes in the kitchen, not on the table. When you’ve finished your meal, wait a few minutes before getting up for more to make sure you’re actually still hungry.Don’t dine when distracted. People who eat while multitasking tend to eat more and find their food to be less flavorful, according to a study published in July 2013 in the journal Psychological Science. “Practice mindful eating,” Zanini says. Skip the TV, laptop, tablet, and smartphone screens and focus on food, family, friends, and conversation instead. “When we eat free of distractions related to phones, computers, and TVs, we can pay more attention to our serving sizes and the point in the meal in which we’re satisfied rather than simply feeling like we have to finish all the food in front of us,” she says.Don’t let dining out derail you. Use simple tricks to keep from gobbling up oversized restaurant portions. Order an appetizer instead of an entrée for your main course or split an entrée with a friend. Go easy on the alcohol, which can promote overeating. Limit the rolls, bread, chips, and other freebies at the table — start with a broth-based soup instead. And eat sensibly throughout the day so you’re not starving by dinnertime, Sheth says