Should you be using a food scale?

By Kim Mendel, RD CDN

A food scale may not be the most common item in today’s kitchen, but it can be useful. Food scales come in many types and vary in price. You can purchase a very basic scale in the food store, or buy one in a specialty shop and pay much more for a more complicated model. Some people find it necessary to weigh their foods in order to help them with weight loss or to help control their blood sugar by using portion control.

For some people a scale is a good resource to determine how much they are eating. For others the scale may be daunting and prove to be too complicated or time consuming. People may become frustrated and healthy eating may start to become a burden. Eating smarter and healthier doesn’t require using expensive tools or complicated and frustrating measures. Instead, a scale may be of help to you in preparing your daily meals, and also help you to become more aware of what you are eating.

If you would like to try a scale, buy an inexpensive and easy to use model. This can be purchased at a local grocery or home goods retailer. A basic scale will weigh food and will give you an idea of what portions look like. If you choose a more elaborate scale, it may educate you as to the number of calories in the food weighed as well as number of carbohydrates in that food.

If the idea of measuring your food or paying top dollar for a scale scares you, then inexpensive measuring cups and spoons can be used on a daily basis. They also indicate serving size. Eventually you will be able to estimate serving size on your own and these measurement devices may not be needed for everyday foods. Utilizing your own hand, you can estimate portion sizes: the palm of your hand being a cup, your thumb 1 Tbsp, picturing a deck of cards as a protein serving or a tennis ball for a fruit portion.

A food scale might help with portion size and other information to make life easier. Whatever makes your life easier, and eating healthier easier and fun, is the way to go!

Kim Mendel is a Registered Dietician and Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at km432@cornell.edu