The Law of Health #5 – TEMPERANCE

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.” If you don’t know, consult a reliable food database, such as CalorieKing or MyFitnessPal.

For accountability and motivation, keep a detailed food journal. “If you or your loved one have been recently diagnosed—or have recently come to a shocking realization that you are going to die early if you don’t make some drastic changes—let me suggest that perhaps the very first step to take is Portion Control. And the first step in practicing Portion Control is to keep a detailed, strict food journal.” You won’t have to do this forever, but you should be diligent in keeping a food journal for several weeks (or months) or any time when you feel you are “slipping” away from your chosen diabetes dietary protocol.

In order to keep an accurate food journal, you need to base your records on a reliable food database. You can make your journal as simple or as complex as you like. You can do this with a pen and notebook or use electronic documents such as Word or Excel. You can also choose from the many computer or phone apps to track this information. My favorite is MyFitnessPal (for computer or phone). I like it because it has a built-in recipe analyzer!

One of my pet peeves is the cliché, “Everything in moderation.” For any diabetic serious about practicing Temperance, it’s not enough to say, “eat in moderation” or “just a little bit” or “only a taste.” Establish a strong habit of awareness of exactly how much of any specific food you eat and the amounts of calories and macronutrients (protein, fats, and carbohydrates, including fiber) in that portion. “For many people who despair of ever dropping a few pounds or keeping their blood sugars in their target range, the culprit is the volume of food that they’re eating. Portions are out of whack, so to speak.”

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