Why Measuring Your Food Matters
and How to Do it Before Dinner Gets Cold
Why Measuring Matters
Measuring your food may sound like an unnecessary time-suck, but it can be an incredibly helpful tool in reaching your health goals. And hey, it’s not like you have to be super exact or over the top about it. Incorporating the practice of measuring food when you’re trying to lose weight, maintain weight, or improve overall health, can make a significant difference.
Here’s why measuring your food can benefit you:
Awareness: It helps you understand how much you’re actually eating versus what you think you’re eating. (Because we all know that "just a little cheese" can quickly turn into, “I ate how much cheese?”)
Accountability: Tracking your portions can prevent accidental overeating. (One handful of chips is a snack. Five? That’s a "snaccident.")
Balance: Ensuring proper serving sizes means getting the right balance of nutrients. Like a food symphony — veggies, proteins, and carbs in perfect harmony. And it makes for a pretty plate to look at too!
Confidence: You’ll feel at peace knowing how to enjoy your favorite foods without guilt. (Yes, even that occasional slice of chocolate cake. Cake happens.)
How to Measure Quickly and Easily
You don’t need to weigh every bite of food to be successful. You’re not auditioning for a food measuring championship. There’s no award for the most exact food measurer, and there’s no such thing as the “Diet police.” And if there is, they aren’t going to cuff you in your kitchen. Here are some simple, practical ways to measure your food without overcomplicating it and feeling overwhelmed.
1. Use Your Hand as a Guide
Your hands are like your own personal measuring cups — and turns out, they are always on hand! Here’s how you can estimate portion sizes:
Protein: A palm-sized portion (about 3-4 oz) — think "meat and greet" but without the awkward small talk.
Vegetables: A fist-sized amount — because everyone needs a veggie victory.
Carbs: A cupped hand (about 1/2 cup of rice, pasta, or grains) — so many pasta-bilities.
Fats: A thumb-sized serving (1-2 tablespoons of oils, nut butter, or cheese) — one thumb up for healthy fats!
2. Invest in Simple Measuring Tools
Measuring cups and spoons are great for tracking liquids, grains, and snacks. (Because eyeballing peanut butter is a slippery slope, and nobody wants that.)
A digital kitchen scale can be useful when accuracy matters, especially when cooking in bulk. Bonus: it makes you feel like a contestant on a cooking show. Lights, camera, portion control!
3. Plate Smarter
Divide Your Plate: Fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with healthy carbs. A balanced plate is like a family dinner party — everyone has a seat at the table, even if they’re not the life of the party.
Use Smaller Plates: This can help control portion sizes naturally without feeling deprived. Think of it as tricking your brain, but in the most honest way.
When You Don’t Need to Measure
While measuring is useful, it’s not necessary for every meal. Practice mindful eating by listening to your hunger and fullness cues. Over time, you’ll get better at understanding what healthy portions look like without measuring everything.
And don’t stress if you overdo it on occasion. Even the best chefs burn the toast sometimes. Give yourself grace. You don’t have to be perfect, and occasional indulgences are part of a balanced, joyful life. After all, the secret ingredient is always love (and maybe a little butter). Thumb up for healthy fats!
Final Thoughts
Measuring your food is a helpful way to build awareness and achieve your health goals. But it’s not about restriction — it’s about learning, practice and making peace with food. Start small, try one or two of these methods, and find what works best for you.
Remember: Progress comes from consistency, not perfection. And if things get a little messy? Just whisk it off and keep going. Just don’t get that whisk to close to your hair.
Now, simply pick one meal and one method to try today. Whether it’s using your hand as a guide or measuring out your morning oatmeal, small steps lead to big victories.
What one thing will you try today? Lettuce know!
🎉 Julia
If you’ve enjoyed this article, check out the Dear Food Workbook 1 or the Dear Food Podcast for a deep dive into better health, wellness, and a growing relationship with Jesus.
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