Should you weigh your food
You may believe that you are eating proper portion size. But studies have found that the majority of people underestimate the size of their portions especially if it’s a question of high-calorie foods like nuts, peanut butter, salad dressings and sauces. And if you feel hungry, research suggests that you won’t calculate properly the portion size.
Studies have also shown that those who diet and weight their food have more success in losing weight than people who diet and don’t weight their food.
So if you’ll be going on a diet for weight loss, get yourself a digital food scale to make sure that you are consuming the proper amount of calories. And if you have an app to log your food intake, weighting the portions of food will let you track the calorie intake pretty accurately.
The advantage of the food scale
Even if you are somewhat good at eyeballing the size of the portions, you can miscalculate the correct amount by more than a hundred calories.
Yes, you may have hear that 3 ounces of meat, fish or chicken is equal to your palm’s size but not all people have the same hand size.
A piece of salmon with the size of the palm may be three ounces or may be six ounces which means it can be with extra 155 calories which you don’t take into account.
And when we are talking about veggies and fruits, the terms we use – small, medium, large – are quite subjective. One medium-sized sweet potato has a weight of 114 grams and contains 100 calorie whereas the large sweet potato has a weight of 180 g and contains 160 calories.
The measuring cups can be more convenient and quicker to use than food scales. But remember that the quantity of the food which fits into a cup may vary, especially if we are talking about dense in calories foods – like fruit, nuts, cooked grains, etc.
For example, the amount of calories there is in a cup of quinoa depends on how much do you pack down into the cup. A cup of diced avocado can easily contain more calories than a cup filled with larger chunks.
You may think that those differences in the amount of calories are small. But, remember, they add up day after day and, eventually, can slow down your weight loss.
The digital food scale can help you keep track of the correct number of calories. Also, if you weight the protein-rich foods, you can ensure that you consume enough protein to build strong muscles if you exercise.
And if you learn to weight the portion size, you’ll recognize more easily the properly sized portions at restaurants.
If you’ll be starting a diet, at least initially weight the foods which are dense in calories – like pasta, nuts, grains, fish, cheese, meat, etc. Keep the food scale at a visible spot in the kitchen so you can remind yourself to weight the food.
For liquids – like juice, salad dressings, milk, cooking oils, etc., use spoons and measuring cups.
Serve your meals on smaller plates. That way your plate will look full and you’ll eat less.
Divide the plate into quarters – one-quarter for protein, one-quarter for potato or whole grain and the remaining half for salad and cooked vegetables.
If you have eating disorders, measuring the food isn’t recommended because it can easily turn into an unhealthy obsession.
And, if you are a parent, don’t measure foods in front of your kids because this can influence their perception about food and about healthy eating.