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About the "Hand Jive" By Diabetes Spectrum, Vol 12, No. 3, 199 This simple approach is based on a method used in Zimbabwe. In this African country, a way to teach without written materials is often needed. In some places, the tribes have no written language. In others, there are no diabetes materials written in the local language. The hand teaching method overcomes these problems. The method is also very useful for people in Western countries. It is a simple & consistent way to judge portion sizes, even when you're eating out in a restaurant. Remember, you always have your hands with you, and they're always the same size! Big people have big hands, and little people have little hands. For this reason, you might even say that the Hand Jive is your very personal meal plan - it fits YOUR size. * Most adults' fists are about the size of a cup - some a little bigger & some a little smaller. * By laying your fist next to a serving of pasta or potato on a restaurant plate, you can see right away if it is much bigger than what you'd planned to eat. * If the portion is too big, ask for a "doggie-bag" at the beginning of the meal. Take the rest home to enjoy at another meal. If you leave it on the plate, you may find it hard to only eat the amount planned. * Starches, fruits, milk, & sweets effect blood sugar more than other foods. Keeping the amounts of these foods in balance with your medicines or your body's own insulin is what keeps your blood sugar under control. Use the Hand Jive to help stay in balance. Wondering How Much to Eat? Do the Hand Jive! There is a lot you can learn about the effects of food on your diabetes. The more you learn, the better. But while you learn,here is a simple way to: * remember types of food to include in your meals, and * keep the amount you eat constant from day to day. Remember, you always have your hands with you, and they're always the same size! [Here I'll describe the pictures best I can] 1. Both hands cupped together: Vegetable sserving 2. Your fist: Starch and Fruit serving(s) 3. Your Palm & the thickness of little finger: Meat serving 4. 8 oz glass per meal: Milk serving @@@@@@@@@@@@@@@@@@@@@@ Seven Ways to Size up Your Servings By National Dairy Council, © 1996 1. 3 oz. meat is about the size & thickness of a deck of playing cards or an audiotape cassette. [You usually are told you can have more than one serving so don't panic.] 2. A medium apple or peach is about the size of a tennis ball. 3. 1 oz. of cheese is about the size of 4 stacked dice. 4. 1/2 c. of ice cream is about the size of a racquetball or tennis ball. 5. 1 c. of mashed potatoes or broccoli is about the size of your fist. 6. 1 t. of butter or peanut butter is about the size of the tip of your thumb - from knuckle to tip. 7. 1 oz. of nuts or small candies equals one handful. MOST IMPORTANT, especially if you're cutting calories, remember to keep your diet nutritious. 3-4 servings from the Milk Group for calcium 2-3 servings from the Meat Group for iron 3-5 servings from the Vegetable Group for Vitamin A 2-4 servings from the Fruit Group for Vitamin C 6-11 servings from the Grain Group for fiber |
