: Use plant oils like olive or canola oil in moderation. Avoid trans fats and partially hydrogenated oils. Estimating Portions Without a Plate
: Pick lean options such as fish, poultry, beans, or nuts. It is best to limit red meat and avoid processed meats like bacon or cold cuts. healthy food
: 1 cup or one medium fruit is about the size of your fist . Nuts or snacks : 1–2 ounces is roughly one cupped hand . Cheese : 1 ounce is about the size of your thumb . Additional Healthy Eating Tips Food Portions: Choosing Just Enough for You - NIDDK : Use plant oils like olive or canola oil in moderation
: Choose intact grains like brown rice, quinoa, whole-wheat pasta, or oats. These have a milder effect on blood sugar compared to refined grains like white bread or white rice. It is best to limit red meat and
