You’ve probably heard that a palm’s worth of chicken, fish or meat is 3 ounces or the cream cheese you spread on your bagel is a teaspoon, but eyeballing your portions can sometimes make them off by more than 100 calories. When trying to measure your portions everyone has a different set of standards they are using which is why a digital food scale is the best way to go.
If your goal is to have a meal plan that can help you lose weight a digital food scale can guarantee that you aren’t consuming more calories than you think you are. For those who may be using an app to help track their meals and their calorie intake being aware of you portion sizes is one of the most important parts in a healthy diet.
The best way to start a weight loss plan is to weigh your calorie-dense foods like meat, fish, cheese, nuts and pasta. This will help you get to know what a good portion looks like and how much it weighs so when going out to eat you can have a better understanding of how much food to consume and how many calories you will be eating.
Here are some other tips when helping to determine correct portion sizes when you cannot use your digital kitchen scale:
- Use smaller plates, they will look fuller and you will eat less.
- Divide your plate into quarters, fill one with protein, one with whole grain or potato and the other half with cooked vegetables and salad.
- Know the difference between a portion and a serving size. When reading labels on the back of a product it shows you the serving size that doesn’t mean that you should be eating that amount.
- The number of calories you should eat is different for everyone. You can use the Tanita BC-549 to help determine your BMR (Basal Metabolic Rate) which is the daily minimum level of energy or calories your body requires when resting to function effectively.
Check out Tanita’s digital scales and find the best one to help you control your portion sizes!
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