Portion size without a scale?

Introduction:

You should eat the right amount while you are on a weight loss diet. Digital scale is yet effective method to make sure that you are eating the right amount. But if you don’t have a scale you can measure food if you know how to use some kitchen tools.

How to Measure Food Portions with Your Hand:

Measuring food through your hands is an effective way even it depends on the size of your hand so you will use general guidelines for serving size.

•One level handful = one-quarter cup. A single serving of nuts is one ounce or 1/4 to 1/3 cup.

• One heaping handful = one-half cup. This represents a one serving of dry pasta

• Two hands full = one cup. A single serving of cooked pasta is usually one cup

• One finger scoop = one teaspoon. In general, one serving of butter or oil is one teaspoon.

• Two finger scoop = one tablespoon. A single serving of peanut butter is usually 2 tablespoons or two 2-finger scoops.

• You can measure chicken, meats or fish using your hands too. For example, a single 3-ounce serving of chicken, beef, or fish is roughly the size of your palm. A one-cup serving of fruit or vegetables is roughly the size of your closed fist. A single serving of cheese is about the size of your thumb.

How to Measure Food Portions With a Plate

Using a plate for serving size is really important. You should take the plate size into consideration when trying to determine serving size equivalents. Smaller plates for salad or appetizers are usually 8 or 9 inches across. A large dinner plate can measure 10-12 inches across.

• General amounts of food based on filling a plate:

• A quarter of an 8-inch plate: 1/2 to 3/4 cups

• A quarter of a 10.5-inch plate: 1 to 1 1/2 cups

• Half of an 8-inch plate: 1 1/2 to 2 cups

• Half of a 10.5-inch plate: 3 cups

• Another important thing is to separate food to avoid overfilling of your plate. Make sure to make spacing, and avoid food touching between each other so you can visualize that your plate is full and cannot be overfilled

• Measure Food Portions for Weight Loss

• Smaller portion helps you in weight loss diet as it assures that you are taking the right portion, but types of food matters eating spinach instead of ice cream is better.

• The portion size of packaged food shows only the serving size inside the container and relying on them may eat to weight gain and improper serving size.

• Try to share your food with your friends while you are dining out, as restaurant plate may serve 2-3 person

• Try to use a kitchen scale, but if you are in a hurry you may use hands guidelines

• Checking food labels and controlling portion size is very important as it helps you in reaching your goals and yet be on track.

Sources:

https://www.verywellfit.com/how-to-measure-food-portions-without-a-scale-3495230

https://thewellnessbusinesshub.com/5-reasons-clients-arent-losing-weight/5-reasons-why-your-clients-arent-losing-weight-portion-size/