Easy ways to measure & track food

There are simple and easy ways to measure food, from using your hand to using a scale.

Use your hand to estimate portion sizes. The size of your palm is a good estimate for 3-4 ounces of protein, like meat, fish, poultry, and tofu. A cupped hand is equivalent to about ½ cup, perfect for measuring carbs, like grains, starches, and fruits.

Use a kitchen scale to measure wet and dry ingredients. This is the most accurate way to measure food, but it can be more time-consuming.

Use household objects to estimate portion sizes. A deck of cards is about the same size as 3 ounces of cooked meat or poultry.

Look up portion sizes online or in a nutrition guide. This is a good way to get accurate measurements for specific foods.

Be consistent with your measurements. This will help you track your progress and make sure you're eating the right amount of food.

Start measuring your food today! With these simple tips, you'll be able to measure your food accurately and easily, so you can reach your fitness goals and stay healthy.

Download Above or See It Below

Measure With Your Hand

Two handfull - salads serving (Fresh Spinach, Lettuce), Fist - Carbs Serving (About 1 cup 150-200g) Perfect portion of rice, fruit or cooked vegetables, Palm - Proteins Serving (about 100g or 3-4oz) perfect portion of meat. Double up for vege protein. Fingertip - Fats serving about 1 teaspoon oils, butter or mayonnaise, cupped hand - snacks serving about 1 half cup (50-80g) perfect portion of nuts or dried fruit. Thumb - dairy serving about 2 tablespoons serving size of cheese or peanut butter.

A Scale Works Great Too!

food scale with strawberries on top

A scale I use off Amazon:

Ozeri Digital Scale

However you decide to measure just be consistent in how you log it. I like to use myFitnessPal

FYI: The free version will work just fine!

myfitnesspal food counter tracker app
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