February – Refining Essential Habits

Now that you have Established the Five Essentials, let’s refine it further to include portion control (Law of Health #5). I would like to suggest that real temperance for a diabetic is “portion control.” You need to be aware of how much makes up a “portion” or “serving” of every food you eat. “Portion control is all about understanding how much a serving size of food truly is.”

Foods with labels always (or should always) show Nutrition Information, which gives the serving size and number of servings in the container. For foods without labels, you can find out serving size by consulting a food database, like CalorieKing or MyFitnessPal (there are others).

If you are newly diagnosed (or still struggling), it’s a good idea to track what you eat in a food journaling app like MyFitnessPal. I’m partial to MyFitnessPal because you can enter a recipe, either manually or with a link to a recipe on the internet, and MyFitnessPal will automatically calculate the nutrition information.

So grab a pen and notebook, or a food journaling app, or use a Word table or Excel spreadsheet, whatever works for you, and start journaling. We recommend faithfully keeping a food journal for at least three months (or 12 weeks) until you have a solid idea of how much constitutes a serving size of the foods you typically eat.

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Gift for you: February calendar (print out on heavy paper or light card stock). You can 3-hole punch for a ring binder or punch one hole at the top to hang on the wall. Or use magnets to put the calendar on the side of a metal file cabinet. A new calendar page will be included with the first blog post of every month. If you would like the complete 12-month PDF calendar, join the Facebook group, Adventist Vegetarian Diabetics.

February [PDF]