People who have diabetes are more at risk for heart disease. That means the type and amount of protein and fat you eat can affect your heart health.
Three ounces of meat is about the size and thickness of a deck of playing cards.
More about food portions...
Poultry, meat and fish are high in protein which help your muscles stay healthy.
However, if you eat too much of these, you add extra calories and fat.
Most adults need about 6 to 8 ounces of meat (weight after cooking) each day. Think of this as one small and one medium serving each day. Three ounces look like a deck of playing cards.
You need some fat in your diet for good health. Fat provides energy and important nutrients.
A high-fat meal can cause insulin resistance and keep your blood glucose higher for a longer period of time.
It is important to choose foods that have healthful kinds of fats (see the list below).
Unhealthful fats can clog blood vessels which can cause a heart attack or stroke. A general rule is to use 1 to 2 teaspoons of fat at each meal.
Fat contains more than twice the calories as the same amount of protein or carbohydrate. One serving size equals 5 grams of fat.
Tips to decrease saturated fat
Allina Health's Patient Education Department, Basic Skills for Living with Diabetes, sixth edition; National Dairy Council
Allina Health's Patient Education Department experts
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