Measuring food for a diet includes the physical measurement of volume and weight. Account for the exact calories of the foods and drinks you consume to track the calories you put into your body accurately. This improves your ability to lose weight and enhances your capacity to maintain the weight you do lose, according to a 2005 article by John Jakicic, Ph.D., and registered dietitian Amy Otto, Ph.D., published in the "American College of Sports Medicine's Health & Fitness Journal." Use the serving sizes and measurements on the nutrition labels of your foods for calorie and nutrient information.
Step 1
Use a high-quality kitchen scale to weigh foods that are difficult to measure any other way. This includes foods like lean meat, lean poultry and seafood. The scale must be able to measure down to 1/2 oz. Weigh other foods as often as possible, such as nuts and cubed fruits. Resort to measuring cups only when necessary. Prepare a week's worth of individual servings of nuts and fruits using your scale so you do not have to resort to a measuring cup when you are short on time.
Step 2
Use a large dinner spoon to scoop soft, dry ingredients, such as whole wheat flour or soy flour, into measuring cups. Dip the dinner spoon into the flour and then pour the flour into the measuring cup. Smooth the rim of the cup with a straight-edge knife or spatula. Do this every time you have to measure flour-type ingredients for your diet food recipes. If you scoop the food with the measuring cup directly out of your flour container, you will end up with more flour.
Step 3
Scoop rice out of the pot using a measuring cup. Then, press and scrape the cup against the rim to smooth out the rice. Ladle cooked whole wheat pasta into your measuring cup up to the rim. Remove the flesh of a baked potato, and then smash the flesh into the measuring cup.
Step 4
Use a measuring spoon to portion nut butters, salad dressing and condiments; smooth the rim with the back of a butter knife. Scrape out the condiment with the knife.
Step 5
Pour liquids, such as milk, water and juice, into a liquid measuring cup, not the measuring cups you use to measure dry ingredients. Measure your typical serving, such as 1 cup of skim milk or 2 cups of water, and then pour it into the glass you usually drink from. Make a mental note of the imaginary mark on your glass so you can pour directly into your glass instead of having to use a measuring cup every time for the same liquid.
Step 6
Measure a whole day's worth of fruits and vegetables into a container to ensure you get plenty of plant nutrients like vitamins and antioxidants. You need a minimum of 2 cups of fruits and 3 cups of veggies per day, according the USDA MyPyramid. Use your measured container as a reminder to eat your fruits and veggies throughout the day, finishing them about two hours prior to your bed time.
Things You'll Need
- Kitchen scale
- Measuring cups for dry ingredients
- Measuring cups for liquid ingredients
- Measuring spoons
- Food containers
- Drinking glass
- Butter knife
References
- "ACSM's Health & Fitness Journal"; Motivating Change: Modifying Eating and Exercise Behaviors for Weight Management; John Jakicic, Ph.D., and Amy Otto, Ph.D., R.D.; Jan./Feb. 2005
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "ACSM's Health & Fitness Journal"; Your Clients Are What They Eat: Balancing Weight with Diet, Part 1; Gary Miller, Ph.D.; January/February 2005
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