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CATHWREN SparkPoints: (55,019)
Fitness Minutes: (2,831)
Posts: 922
10/3/13 5:11 P

Thanks for your advice. I'll try measuring with a cup and then with a scale to get the right measurements. I'm sure I was getting too much food just from weighing. Either that or I had been grossly under estimating how much I should be eating. Obviously, I want as much food as I'm entitled to without getting too much to lose.


DIETITIANBECKY Posts: 26,632
10/2/13 8:22 P

If you are having difficulty losing weight then using a food scale will give you a more accurate/exact measurement. You can find them for 15-20 dollars.

If you are having success with your current weight loss--then sticking with your measuring cups and spoons is probably fine.

Becky
your SP Registered Dietitian

LOVE4KITTIES Posts: 1,924
10/2/13 6:02 P

You need a scale if you want to weigh your food. You can get a good food scale online (e.g. at Amazon) or at a store (like Target, Walmart, etc.) for about $25. A good food scale will weigh in ounces and grams and it will have a tare feature (allows you to zero out the scale so you can, for example, put a bowl on the scale, zero it out and then weigh out the amount of food you want). Weighing food is a more accurate method of determining how much you are eating than measuring using measuring cups. This is the case for a few reasons. One reason is that it's easy to heap food into a measuring cup so that it is slightly rounded on top. A properly filled measuring cup will have the ingredients at a level that is slightly below the top of the cup (for a dry measuring cup). Another reason is that some foods can come in bulky or fine pieces and you end up with a lot of air between the pieces if they are bulky vs finely chopped, so how much food you are eating (thus how many calories you are eating) varies depending upon how finely things are chopped. Weighing the food instead of using a measuring cup will get rid of this uncertainty. Another reason that a food scale is more accurate is that food manufacturers often round up to the next convenient cup size when they tell you what a serving is in cups. For example, your granola may say 1 serving = 1/3 cup (30 grams) = 120 calories. Well, if you weighed out 30 grams of the granola (which is what the calories are for, 30 grams), and then placed it into a 1/3 cup measuring cup, you might find that there was a significant amount of leftover room on top. 30 grams might fill up a 1/4 cup, plus a little more, so the manufacturer rounds up and says it's 1/3 of a cup that = 120 calories. But, this is not accurate and you could end up eating more calories than you think if you rely on measuring cups.

If you want to find out how much a cup of broccoli weighs, measure out a cup of broccoli in a measuring cup meant for dry foods and then place this on your food scale. Fluid ounces aren't the same as the ounces you use for dry foods and any measuring cup with fluid ounces on it is a measuring cup that's meant for liquids (and it's always best to use the right kind of measuring cup--wet or dry--for what you are measuring, if you choose to use measuring cups).

Edited by: LOVE4KITTIES at: 10/3/2013 (02:21)
CATHWREN SparkPoints: (55,019)
Fitness Minutes: (2,831)
Posts: 922
10/2/13 4:13 P

It was recently recommend that I weight foods that I would ordinarily measure by cupful. These are solid foods, not liquid.

How do you convert a cup of broccoli, say, to ounces? Do you use the fluid ounces measurement of 8 ounces or something else?


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