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Q: I was diagnosed with type 2 diabetes three years ago. I now take metformin twice a day and walk three times a week for 20 minutes. However, my family and I are big eaters, and it seems we gather to eat a big meal for every family occasion and holiday. I have a difficult time trying to control portion sizes, especially during these occasions. Do you have any suggestions that might help me?

A: Eating away from home is always challenging. Here are some strategies you may want to try:

1. Don't go to the family event too hungry. You will be more likely to overeat. You may need a small snack, such as a piece of fruit or a sugar-free yogurt, one hour before the meal to take the edge off.
2. Learn to estimate portions by using common household objects. Measure the portions you are allowed at home of foods you might be served, then find ways to estimate the portions later. A deck of cards is about the size of a 3-4 ounce portion of meat, fish, or poultry or 1/2 cup of starch, such as rice or a serving of cut-up fruit. A piece of fruit should be the size of a baseball or tennis ball. Some people also use their hands to estimate portions. The palm of an average woman's hand equals about 4 ounces or 1/2 cup. Her fist equals about 1 cup. A thumb is about 1 tablespoon. The tip of the thumb to the first knuckle is about 1 teaspoon. You may have to adjust these estimates for your hand size.
3. Drinks can contain a lot of extra calories and carbohydrates. Take your own sugar-free drink if you think low-carb choices will not be available. Good choices are bottled water, tonic water with lemon or lime slices, sugar-free soft drinks, and unsweetened tea or tea sweetened with artificial sweetener. Take extra servings of these drinks because others will likely want them as well.
4. If the food is served buffet-style, survey the spread before you dig in and choose only those foods you really enjoy. Then fill up the smallest plate available and leave plenty of white space around each item. A good rule is to fill half the plate with nonstarchy vegetables such as green beans or broccoli, a fourth with a starchy food such as potatoes or pasta, and the final fourth of the plate with a protein food such as chicken or lean meat. Then sit away from the food so you will be less tempted to get seconds. Be aware that most casseroles are equal to two starch servings per cup.
5. Take a covered dish you feel comfortable eating. This could be a low-calorie dessert, a low-fat salad, or a vegetable seasoned with herbs and light margarine.
6. If you're not sure about the best portion size of a favorite family recipe, take the recipe to a registered dietitian to have a nutritional analysis done. Then you will know the right amount for you. The dietitian may also give you tips about ways to modify the recipe to lower its carbohydrate, fat, or sodium content, if needed.

Connie Crawley, M.S., R.D., L.D., is a nutrition and health specialist for the University of Georgia Cooperative Extension Service and a registered dietitian