Have I mentioned lately that I write two monthly pieces for the American Diabetes Association on food and nutrition? This month’s articles just dropped. The first looks at the nutritional benefits and pleasure of eating nuts. As I say, “What’s as crunchy as potato chips, has more flavor than pretzel rods, and is healthier than both? Nuts, of course!” You can learn why they’re so good for you—and how to eat portions that stay within your food plan.

My second piece is a quick explanation of how to eyeball a serving of carbs—especially helpful when eating out and you don’t have a scale. I’ve got examples of serving sizes for bread, fruit, cooked cereal, milk, and meat/fish among many others. Plus, the visual image to have in your head by visualizing measuring cups and even using your cupped hand or the image of a deck of cards. If your good health relies on portion control, lots of useful tricks like these can help you stay on track.