Abstract: . . .  1 slice of cheese or one ounce of cheese (approximately the size of a D battery) ? 2 tablespoons of peanut butter (equals one ounce) Helpful Tips: ? The serving size you eat now may be too big. ? Take a look at a deck of cards. This size is equal to 2 to 3 ounces. ? Buy cuts of beef, pork, ham and lamb that have only a little fat on them. Trim off the extra fat. ? Eat chicken or turkey without the skin. ? Cook protein foods in low fat ways: broil, grill, stir-fry, roast, steam, boil or stew. ? Use only small amounts of oil when cooking meats, or using a cooking spray instead of oil. ? Have a meal without meat. Try beans or tofu as your protein source. Page 10 Fats, Oils and Sweets Fats and oils include butter, margarine, lard and oils that we add to foods and use to cook foods. Some oils are canola, olive and vegetable. Fats are also found in meats, dairy products, snack foods and some sweets. To control your diabetes , it is best to eat foods with less fat and less saturated fat (fat we get from meat and animal products). Sweets are sugary foods that have calories but not very many vitamins and minerals. Some sweets are also high in fat—like cakes, pies, and cookies. Eating too many sugary and high fat foods makes it hard to control your blood sugar and weight. If you do eat fats and sweets, eat small portions. How much is a serving of fats, oils and sweets? ? 1 teaspoon oil ? 1 tablespoon regular salad dressing ? 2 teaspoons light mayonnaise ? 1 strip of bacon ? 1 cookie ? 1 plain doughnut ? 1 tablespoon syrup ? 10-15 chips English These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer Service for Food Stamp Program families. In accordance with Federal . . .
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