Monitoring food portions is a great place to start if you want to control your weight and maintain a healthy diet. It's great if you have a food scale at home but what happens if you don't have one at home? Do you know how to measure food without a scale?
Did you know that you can use a few simple household objects to estimate the portion sizes of that dry pasta? Yes, you can serve yourself 3 ounces of chicken without scale and learning the know how of how to measure food portions come quite handy. This makes a healthy eating plan easier, especially if you don't have a digital kitchen scale and working on weight loss and eating away from home.
You can use measuring cups and spoons for a more accurate measurement, but here are more alternatives on how to measure portions and stay on that healthy weight plan and weight loss track.
1. Measuring Food Portions with Your Hand
Measuring food sizes is easy when using your hand if you don't have a digital kitchen scale lying around somewhere in your kitchen. The size of hand and the type of food that you are measuring will determine how best to measure food portions without a scale and the amount of food. This guide can give you a general guide on how to estimate the basic serving size equivalents and measuring portions
- 2 hands cupped together give you 2 cups, and generally, that should be the size of the entire main meal.
- 1 fist is approximately equal to 1 cup or 8 ounces. If you have bigger hands, that means more ounces
- 1 cupped palm is equal to a half-cup since your palm should be equal to 3o ounces
- The tip of a thumb is equivalent to a tablespoon, while the tip of the index finger is equivalent to a teaspoon
- 1 finger scoop is equivalent to 1 teaspoon, and a single serving of oil or butter is usually 1 teaspoon
- 2 finger scoops are equivalent to 1 tablespoon, and a single serving of peanut butter measures 2 tablespoons
- Your hand can give you a reasonable serving size to measure food portions of meat. For instance, one 3-ounce serving of chicken, fish, or beef is around the size of a palm. A regular 1-cup serving of fruit or vegetables is approximately the size of a closed fist, while one serving of cheese is roughly the size of a thumb
2. Measuring Food Portions with a Plate
Using plates to measure food portions without a scale works well for most people. However, it's important to consider your dinner plates size when determining serving size equivalents since plates come in different sizes.
Smaller plates, usually 8 or 9 inches across, are best for salads and appetisers. A large dinner plate measuring 10–12 inches across is great for meals. Plate estimate portion sizes could be likened to measuring cups:
- A 1/4 an 8-inch plate is approximately equal to 1/2 to 3/4 cups
- A 1/4 of a 10.5-inch plate is approximately equal to one and a half cups
- 1/2 an 8-inch plate is approximately equal to 1 1/2 to 2 cups
- A 1/2 of a 10.5-inch plate is approximately equal to 3 cups
- ¼ of your plate should be used for your proteins
- You should use ½ of the plate for fruits and vegetables
- Use ¼ for starch-derived foods
Note that you can't have half of the plate with fruits only; it should be mixed with some vegetables. But you can have half of the plate with vegetables.
3. Measuring Food with Portion Control Plates
In some cases, people trying to lose weight or watch their weight will use portion control glasses and portion control plates to make sure that they rightly measure food portions of what they eat and drink. Portion dinnerware products like Livliga dishes, glasses and serving pieces may not look like 'diet dishes' but provide enough guidance on portion size.
Alternatively, you can use the USDA My Plate as a guide to turning a regular plate into a portion control plate. The plate picture will show you how much protein, vegetables, fruits, healthy grains and dairy portions you should eat for every meal. You can put up an image at home where you eat to remind you of the portions you should eat as you help teach your kids how to prepare and eat healthy meals.
4. Compare Portion Sizes to Your Favorite Sporting Materials
If you have comparably large or small, then perhaps you could estimate your food portions using your favourite sporting items such as a tennis ball, billiard ball, golf ball, and others. Here are some tips you can run by:
- A softball is approximately the size of 2 cups
- A baseball is approximately the size of one cup
- A tennis ball is around the size of half a cup
- A golf ball is the size of close to 2 tablespoons
- 4 dice are equal to an ounce
Factors to Consider on How to Measure Food without A Scale
A. Always check the nutrition facts on the food package. Reading nutritional labels will give you an approximate serving size and caloric intake. However, the number listed is not the recommendable serving size. It is simply the amount of food typically consumed by many people in that package size.
B. When trying to lose weight, portion size and calories matter; however, factors such as food type, quality, and nutrition matter as well. For instance, a large portion of spinach is incomparably more nutritious than a small portion of ice cream
C. One way to track the amount of food portions without a scale you're eating is to use a smaller plate. Using large plates may give you the impression that your food portion is smaller than it actually is
D. Alternatively, to help track the food portions without a scale, consider going for pre-packaged items and let the store do the weighing for you because many food packages are pre-portioned.
Frequently Asked On How to Measure Food without A Scale
1. How to measure 100g of flour without using a scale?
To find out how many spoons you'll need to use, divide the flour weight listed in the recipe by the weight of flour on one spoon. For instance, if the recipe requires 100 grams of flour, divide 100 grams by 8 grams per spoon.
2. How to measure 100g of chicken without using a scale?
One way is to find something that weighs exactly 100g, like a 100g candy bar. Put it in a light plastic cup that can float on water. Put it in water and mark where the water level gets to. Take out the candy bar and instead start adding chicken pieces until the water level gets to the mark on the cup.