A Dietitian s Undertake Weighing versus. Calculating Portions

 

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Video taken from the channel: Glamrs


 

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Video taken from the channel: Sunnybrook Hospital


 

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Weighing food is certainly more accurate than simply taking a volume measurement because the amount of food you can fit in a measuring cup or spoon varies greatly. This is particularly true for more calorie-dense solid foods like nuts, proteins, starchy vegetables and certain fruits. For example, one cup of cubed avocado has 240 calories.

Portions vs. Serving Sizes First, a vocabulary lesson. According to the National Institutes of Health, a portion is the amount of food you choose for a meal or snack. Big or small, it’s what you decide to eat.

On the other hand, Kelley tells us, a serving size is a specific amount of food or drink—think a cup of yogurt or one slice of bread. This article delves into the details around how to calculate the portion size of foods and drinks with specifics around weighing, measuring and estimating food portions for weight loss. How to calculate portions with accuracy Weigh your food!

Weighing is the most accurate way to measure or calculate portion size. The number of portions you eat is the serving size. For example, your dinner meal plan may suggest you eat 2 portions of starch, 1 portion of fruit, 1 portion of milk and 3 portions of meat. This means you would choose the food you like from each food group, in the amount that matches the number of portions. Portion size plays a big role in weight loss.

Learn more from WebMD. Diet & Weight Management. fill a measuring cup with the proper-sized portion of vegetables, rice, etc. and then empty. When starting a diet, measuring food is an important part of learning about correct serving sizes. A food scale will show you that the portion you thought was four ounces may actually weigh eight.

Research has shown that people consistently eat more food when offered larger portions. So portion control is important when you’re trying to lose weight and keep it off. A portion is the amount of food you put on your plate, while a serving is an exact amount of food. While you can certainly practice portion control by reading serving sizes on a food label, the amount of calories isn’t as easily known.

If you’re on a low-carb diet but not losing weight. The best-measuring spoons and cups are ones that can be squared off for easy leveling. 7. Take your portion and then move away.

You can always go back for seconds if you’re still hungry. 8. Eat on smaller plates. Or bring your lunch in a bento box. (Stylish!) 9. Go for built-in portion control.

Buy individual servings of items. As a weight-loss strategy, portion control has obvious appeal—it’s simple and doesn’t rely on new theories of biology. And it feels like common sense: Smaller portions mean fewer calories.

List of related literature:

For a number of weeks at-home weighing should continue alongside in-session weighing, as in this way patients can “calibrate” their scales (i.e., detect and quantify any discrepancy between their scales and the clinic ones).

“Cognitive Behavior Therapy and Eating Disorders” by Christopher G. Fairburn
from Cognitive Behavior Therapy and Eating Disorders
by Christopher G. Fairburn
Guilford Publications, 2008

Measurement tools and directions for weighing and measuring foods were pervasive in the dieting procedures laid out in the Weight Watchers manual.

“Cognition in Practice: Mind, Mathematics and Culture in Everyday Life” by Jean Lave, Cambridge University Press
from Cognition in Practice: Mind, Mathematics and Culture in Everyday Life
by Jean Lave, Cambridge University Press
Cambridge University Press, 1988

Referring again to the bathroom scales example, the scales may register the same weight each time (reliability), but that weight may be several pounds above the actual weight of the individual (i.e. not valid).

“The Principles and Practice of Nurse Education” by Francis M. Quinn
from The Principles and Practice of Nurse Education
by Francis M. Quinn
Stanley Thornes, 2000

If exercise is undertaken, measurements may be more accurate than weighing.

“Nutrition and Diet Therapy”
from Nutrition and Diet Therapy
by
Jones & Bartlett Publishers, 1951

For example, the nutrition profes­sional can determine the volume of the measures commonly used in a given household and then convert these to weights by weighing food por­tions of appropriate size or using information about the density (g/ml) of different kinds of foods.

“Introduction to Human Nutrition” by Susan A. Lanham-New, Thomas R. Hill, Alison M. Gallagher, Hester H. Vorster
from Introduction to Human Nutrition
by Susan A. Lanham-New, Thomas R. Hill, et. al.
Wiley, 2019

For example, the investigator can determine the volume of the measures commonly used in a given household and then convert these to weights by weighing food portions of appropriate size or using information about the density (g/ml) of different kinds of foods.

“Introduction to Human Nutrition” by Michael J. Gibney, Susan A. Lanham-New, Aedin Cassidy, Hester H. Vorster
from Introduction to Human Nutrition
by Michael J. Gibney, Susan A. Lanham-New, et. al.
Wiley, 2013

for estimating dietary intake in individuals, they can mainly be divided into two types: retrospective measures of intake, such as 24 HR, diet history or FFQs; and current measures of intake, such as weighed or estimated food records.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

The dietitian should then compare the estimated energy expenditure to the dietary intake.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

If dieters always take their own skinfolds, they can at least be sure of consistency in measuring.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998
from all measures considered, the dietitian will compare the patient’s dietary intake to standard referents of dietary requirements.

“Dysphagia Assessment and Treatment Planning: A Team Approach, Fourth Edition” by Rebecca Leonard, Katherine Kendall
from Dysphagia Assessment and Treatment Planning: A Team Approach, Fourth Edition
by Rebecca Leonard, Katherine Kendall
Plural Publishing, Incorporated, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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33 comments

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  • I feel like crap when I eat too much, but I have trouble convincing my eyes that they’re seeing enough food to satisfy me when I try to cut portions in half. I’m attempting to retrain my brain to see the half-size portion as “adequate” so I can stick to portion control better.

  • That’s the beauty of veggies, and growing your own… You can eat as much and as many of them as you want! (most of them). Farmers never go hungry.

  • I bought a really cheap scale on ebay a couple weeks ago but it seems to work fine. It has the standard measures, kg, g, ounces and pounds. I used it to weigh 1/4 pound beef for burgers. Best way to portion food. I even weigh my coffee to get an exact consistent brew every time.

  • SUBSCRIBE so you never miss a video: https://goo.gl/FOVoGP
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  • Wow….there hacks are really impressive….I haven’t seen such cool hacks before….I’m gonna follow them from this moment itself
    Thank you glamrs

  • If I ever find out that I ever went over my daily limit of peanut butter by 0.0004th of a gram of peanut butter, I will pull all of my hair out, cry / sob
    For a full week and consider my entire month in ruin!!

  • Hello,your video was very useful for me.The portion that you have illustrated for dal and rice using the size of one’s fist how much would that roughly be using a measuring cup.

  • Very good advice! You can eat almost anything you want and not gain weight if you control the portion sizes. But “10 chips”? I don’t think that’s possible. I try to limit myself to 10 bags.;>

  • Come on guys… Are you serious? 1 tbsp of Mayonnaise, full palms of chips, fries and nachos? Gilt free? What kind of diet is that I’m afraid to ask? Especially when you’re saying 1 fist of veggies and full palms of nachos. That’s ridicules!
    You should avoid this kind of food not only if you are on a diet, but if you want to be healthy and have a good skin.

  • Portion size definitely is out of control. Especially when you see takeout it’s apparent.

    I love Turkish takeout from my neighborhood restaurant but realized that that “small” gyro platter is enough to feed 3 people. Before, I would eat the entire thing and feel engorged. Now I’m splitting these up into smaller meals throughout the week. It’s a huge money saver and controls my calorie intake.

    No one needs to eat until they are “full.” They should really eat until “satisfied.”

    Also, like they said. You don’t have to give up your favorite foods. Just limit the amount you take in.

  • This was so helpful. Thank you so much. I liked how you showed the measuring, and how to deduct with the entire amount, and pulling out the amount to determine the amount you should have.

  • I think it works because I’ve been lowering my portion and no longer feel bloated and my waist line is shrinking. I’d probably avoid food (like chips) I know that I can’t stop after eating just 10.

  • Sorry but this is crazy. Sure, you might be able to do it and not gain weight but if you care about your health, you have to stop junking out.

  • I was surprised by the generosity of the chip measure, it’s probably wiser to cut it out completely. I haven’t had any fried food in 6 months and the longer it gets the less I miss it. So just some patience is needed:)

  • Awesome possum. I also find that if you can feel the food at the diaphragm region or even worse at the base of the throat you’ve eaten too much. Because If you can feel it there, were you to exercise you will vomit it up. If you exercise and feel like vomiting you’ve eaten too much.

  • That’s the beauty of veggies, and growing your own… You can eat as much and as many of them as you want! (most of them). Farmers never go hungry.

  • Lol I have two cats and this is EXACTLY what they would do to me �������� and my black cat is also the first one who would jump on the counter!

  • I rarely go out to eat but last week I was on vacation and thought the portion sizes served in restaurants these days were insane. I found it no wonder why some people who often go out are getting larger.

  • I liked this video. It makes portion control ALOT more simplified. And regarding the potato chips, nachos, etc… I think that’s a good idea. Not everyone can go cold turkey and never eat unhealthy foods again. For those that can, great for you! But that tip was shared for those of us still struggling and honest about their need to include some unhealthy foods into their diet. Eating a big handful with both hands is much better then polishing off a whole bag of potato chips lol

  • Thanks for sharing, your so sexy and talented. I found food scale which is useful and lots of reviews, Check it out https://amzn.to/39V1NyD

  • Love this, it was super helpful! When it comes to weighing cooked foods like meats, would you weigh the food before or after cooking? Also where did you get your scale from? Thanks in advance!!

  • Omg!! I’ve been eating way too much oats and hummus ��������
    I am going to buy batteries for my digital scale tomorrow thanks sharing

  • Wow….there hacks are really impressive….I haven’t seen such cool hacks before….I’m gonna follow them from this moment itself
    Thank you glamrs

  • Awesome possum. I also find that if you can feel the food at the diaphragm region or even worse at the base of the throat you’ve eaten too much. Because If you can feel it there, were you to exercise you will vomit it up. If you exercise and feel like vomiting you’ve eaten too much.

  • Wow, you look breathtakingly gorgeous here. Very fit and strong looking, a picture of health for the female form. Nice to see you uploading again!

  • Thanks so much, Sohee!! You told me to to start my fat loss by eating in a slight deficit so I’m learning how to track macros! There’s definitely a learning curve involved but after 4 weeks, I think I’m getting the hang of it! Going to see how well I do on my own before asking for help though! Fat loss is hard but definitely doable.

  • I feel like crap when I eat too much, but I have trouble convincing my eyes that they’re seeing enough food to satisfy me when I try to cut portions in half. I’m attempting to retrain my brain to see the half-size portion as “adequate” so I can stick to portion control better.

  • SUBSCRIBE so you never miss a video: https://goo.gl/FOVoGP
    WATCH MORE videos on Fitness, Wellness and Nutrition: https://goo.gl/Gk6NlG

  • I liked this video. It makes portion control ALOT more simplified. And regarding the potato chips, nachos, etc… I think that’s a good idea. Not everyone can go cold turkey and never eat unhealthy foods again. For those that can, great for you! But that tip was shared for those of us still struggling and honest about their need to include some unhealthy foods into their diet. Eating a big handful with both hands is much better then polishing off a whole bag of potato chips lol

  • I used to wonder why food scales could show negative numbers and now I’m using this method to measure stuff like peanut butter, jelly etc. That’s the best method out there!

  • Hello,your video was very useful for me.The portion that you have illustrated for dal and rice using the size of one’s fist how much would that roughly be using a measuring cup.

  • I was surprised by the generosity of the chip measure, it’s probably wiser to cut it out completely. I haven’t had any fried food in 6 months and the longer it gets the less I miss it. So just some patience is needed:)

  • Come on guys… Are you serious? 1 tbsp of Mayonnaise, full palms of chips, fries and nachos? Gilt free? What kind of diet is that I’m afraid to ask? Especially when you’re saying 1 fist of veggies and full palms of nachos. That’s ridicules!
    You should avoid this kind of food not only if you are on a diet, but if you want to be healthy and have a good skin.