Many people embark on diets and healthy eating plans with the goal of weight loss, improved health, or better body composition. A key element of success in these endeavors is often portion control and accurate tracking of macronutrients and calories. While various tools and methods exist, the food scale emerges as a highly effective and versatile aid. This article explores the numerous benefits of using a food scale, debunking common misconceptions and providing practical guidance for incorporating it into your dietary routine.
Why Use a Food Scale?
A food scale is a kitchen tool used to measure the weight of food items. While it may seem like an unnecessary gadget to some, it offers numerous advantages over traditional volume-based measuring methods like cups and spoons.
Portion Control and Awareness
One of the primary benefits of a food scale is its ability to promote portion control. It allows you to accurately measure the amount of food you are consuming, helping you stay within your desired calorie and macronutrient ranges. Many people underestimate or overestimate portion sizes when eyeballing their meals, leading to unintended weight gain or hindering progress toward their goals.
A food scale can show you what four ounces of protein looks like or what one half cup of pasta really looks like. Because let's face it, how often have you ever wondered like, what is one serving of pasta? Like you see it on the box and you say, okay, one serving is X, Y, and Z, whatever measurement that they, you know, put up. So whether it's spaghetti or pasta or whatever kind of cereal or granola or oatmeal, all of those things I often times or previous to really using a food scale, I would very rarely pull out the measuring cup. And even with the measuring cup, which I'll talk about later in this podcast, it's not as accurate as a food scale. And so it's really cool to be able to see what actual portion sizes are. And I think that just that education alone will really open up your eyes to realize like, Dang, I've been eating a lot more of X, Y, and Z food and I didn't even realize it. Or on the flip side, I've been so fearful of food and I was thinking that a serving size was this, when in reality it's actually double that. And so, you know, both ends of the spectrum, having the food scale really does open up your eye to portion control.
Accuracy and Precision
Food scales provide a more accurate measurement compared to measuring cups or spoons. Volume measurements can be inconsistent due to factors like packing density and the shape of the measuring tool. A cup of flour, for example, can vary in weight depending on how tightly it is packed. Weighing your ingredients ensures greater precision, leading to more consistent results in your recipes and a better understanding of your nutrient intake.
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When your food is going to give you a way more accurate result, then measuring cups, whether that's tablespoons or cups, there is a lot of degree for error when it comes to measuring cups. And doing that multiple times a day could lead you to overeating, you know, anywhere from 3 to 500 calories, which might not sound like a lot. But if you think of that over the course of a week or over the course of a month, that's likely where you might be running into issues and you are stalling in your results and you're just not realizing the small little things that you're doing on a daily basis.
Tracking Macronutrients and Calories
For individuals following specific dietary plans, such as those involving macro counting or calorie tracking, a food scale is invaluable. It allows you to accurately determine the macronutrient content (protein, carbohydrates, and fats) and calorie count of your meals. This information is crucial for managing weight, building muscle, or addressing specific health concerns.
Measuring calorie-dense foods like chips is also a useful exercise, since just a small handful of chips may actually be a few servings’ worth. “Knowing how much you are eating will help you know how many calories you consume, which can help you lose weight,” says Alsing. A food scale can be used in a variety of ways to track calories and other metrics. You can also use your food scale when you want to accurately understand what a manufacturer’s portion size is. For example, if you’re making overnight oats, you can look at the nutrition facts label on the side of your oatmeal container. You’ll see a serving size followed by a weight in grams.
Managing Blood Sugar
For individuals with diabetes, accurate carbohydrate counting is essential for managing blood sugar levels. Since the carbohydrate content of foods varies depending on their size and preparation, a food scale can be a valuable tool. Weighing your apple on your kitchen scale can tell you if you should be eating half of the apple or can enjoy the entire apple.
Preventing Mindless Eating
Using a food scale can promote mindful eating habits by encouraging you to pay attention to portion sizes and the amount of food you are consuming. Instead of reaching for the bag of chips or pretzels or gummy snacks or whatever. Measuring a proper portion size that you can eat for your snack from a bowl, you're going to feel so much better because not only are you going to have zero food guilt, really knowing that you're properly fear like fueling your body, but you're also able to save so much money.
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Cost Savings
Individually sized portion packages of items such as nuts are usually far more expensive per pound than a package that isn’t pre-portioned.
Improved Cooking and Baking
Many professional and home chefs like using a digital scale when cooking and baking. Measuring cups are less precise.
Monitoring Progress
Just like with counting macros, food scales can provide accurate data that you can use to track progress…and make changes accordingly.
How to Choose a Food Scale
With a wide variety of food scales available on the market, selecting the right one can seem daunting. Here are some key features to consider:
Digital vs. Mechanical
Digital scales are more common and generally offer greater accuracy and convenience.
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Tare Function
That key feature, which is available on most scales, is essential. What this means is you can zero out the scale after placing a container or previous ingredient in it. For example, tare the scale to zero, weigh your first ingredient to the desired amount, tare it again to zero, and then add your next ingredient. Repeat this process until your recipe or meal is complete. Some scales come with a bowl or have other bells and whistles, so find the one that’s right for your needs - as long as it has that tare setting.
Measurement Units
Look for a scale that offers a variety of measurement units, such as grams, ounces, pounds, and kilograms, to accommodate different recipes and dietary preferences.
Capacity and Accuracy
Make sure it is capable of measuring small amounts, like ⅛ ounce or 1 gram, so you know you are accurately controlling your nutrient intake
Ease of Use and Cleaning
Look for a scale that is easy to use. Look for a scale with a digital display that is easy to read, with large numbers and backlights. Look for a scale that is thin and cordless. Look for a stainless steel or hard plastic scale, so it is easy to clean.
Size and Storage
Look for a scale that is 9x6 inches or smaller, so it is easy to store away when you are not using it
How to Use a Food Scale Effectively
Determine What Type of Food Scale You Want to Use
Most of the kitchen scales are digital and could not be easier to use. So choosing your measurement preference, whether that's ounces or grams, pounds, kilograms, and then just literally put the bowl on the scale, hit the tare button, which is the zero button to remove the weight of the bowl, and then you're ready to start measuring.
Weigh Food Before Cooking
Based on my weight loss journey, the best way to get the most accurate data is to weigh and log your food before cooking. The state of raw ingredients usually changes when cooked and so does their weight. For example, a boiled potato is heavier than a raw one because it has absorbed liquid. That being said, I recommend that you stay consistent above all else, whether you weight it raw or cooked. That way, you'll always be comparing apples to apples.
Use the Tare Function
To use the tare function, place a bowl on the scale and then press the "tare" button, which removes the bowl's weight from the total. You then add your ingredients one by one to the bowl, pressing tare in between each.
Log Your Food Intake
Having a routine of weighing your food and logging it in a journal makes all the difference.
Be Consistent
The more consistent you are with weighing your food, the more accurate your data will be.
Be Patient
It takes time to learn how to use a food scale effectively. Don't get discouraged if you don't see results immediately.
Common Misconceptions About Food Scales
Food Scales Are Only for Weight Loss
While food scales are often associated with weight loss, they offer numerous benefits for anyone interested in healthy eating and precise nutrient tracking.
Using a Food Scale Is Too Time-Consuming
While it may take some initial effort to learn how to use a food scale, it quickly becomes a routine that can save time and effort in the long run.
Food Scales Are Expensive
Kitchen scale prices can vary, but they are generally within reach for most budgets.
Potential Drawbacks and Considerations
Can Be Time-Consuming and Tedious
Weighing food can be a time-consuming and tedious process, especially when preparing complex meals with multiple ingredients.
May Promote Obsessive Behavior
Some individuals may become overly focused on weighing their food, leading to anxiety and obsessive behaviors.
Not Always Practical in Social Situations
Using a food scale may not be practical or socially acceptable in all situations, such as when eating out or attending social gatherings.