the foods you must weigh and measure
If your goal is weight loss, learning about portion sizes is key. Make your kitchen scales your best friend until you get a ‘picture’ in your head of what a serving looks like. But even when you think you’ve got it sussed, there are still some foods that catch us out – with big consequences! If you do nothing else, make sure you ALWAYS weigh these foods – or you may unwittingly be eating hundreds more calories than you thought.
- Oil – a tablespoon has a whopping 123 calories. Drizzling straight into the pan often leads to a huge overuse.
- Nuts – While certainly healthy, thanks to their level of good fats, nuts are very high in calories. Grabbing a handful can be up to 232 calories, so be sure to always weigh – 30g is a portion.
Mayonnaise – full fat versions have an impressive 100 calories per 15g serving, but a generous spoonful from the jar is likely to be more, so a measuring spoon is strongly advised.
Cheese – it’s incredibly easy to cut a hefty chunk of cheddar and eat it without realising. At 125 calories for a small 30g matchbox sized piece, it’s essential to weigh. Grating cheese makes it go further.
Cereal – A 30-40g serving is the recommended portion for most cereals. Â Members that aren’t weighing and measuring their cereal are possibly pouring double (60g) Always weigh your cereals, we’re certain you’ll be shocked!
Butter – it’s essentially 100% fat, so understandably, it’s high in calories. A little 7g butter pack contains a generous 52 calories – and butter straight from the fridge is impossible to spread thinly. Always weigh your serving and stay in the know.
Jacket Potato – Your visual idea of what a ‘medium’ potato is, is probably somewhat bigger than the 213g definition of ‘medium’. Always weigh your potatoes before cooking and record the weight for accuracy.
AND FINALLY ALWAYS MEASURE YOUR ALCOHOL. Â It’s the spirits and wines that we need to keep a check on.
- 100ml wine (avg) approx 100 cals
- 25ml clear spirits 50-55 cals
Use a spirit measure if pouring your drinks at home.
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