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40Intimacy & Diabetes

Increase your fiber intake slowly, or you may experience some unpleasant gastrointestinal discomfort and flatulence. Refer to the next page for the 10 best sources of fiber in different food categories.

Drink plenty of water. There is a debate about how much water people should consume each day, but one fact is not in dispute—water fills you up and can help you eat less. Drink a large glass of water be-fore you sit down to a meal. It will make you feel full and help you overcome the urge to overeat. If you feel hungry between meals, drink some water first and then see if you are still hungry. We eat for a variety of reasons in addition to actual hunger. We may snack while nervous, bored, or just out of habit. If you aren’t truly hungry, a glass of water can help appease that need to eat foods that you really don’t desire. Visit

Palm of your hand = 3 ounces. Use this measurement to esti-mate cooked meat or fish. A 3-ounce piece should be approx-imately the size and thickness of your palm minus your fingers and thumb.

A tightly held fist = ½ cup. This measurement can help you estimate a serving of pasta or rice. It is also a reasonable serv-ing of cut fruit.