How to Measure Food Portions Without a Scale

Would you be able to serve yourself three ounces of chicken if you didn't have a scale handy? What do three ounces of chicken look like?

If you are trying to lose weight, it's helpful to eat healthy amount of nutritious foods, like chicken. Learning to measure food portions can be a handy skill. Many people do it with a digital kitchen scale. But what if you don't have one or you're away from home? Don't worry. Measuring food portions without a scale is easy if you know how to use simple tools that are always on hand.

Measuring food is easy if you use a tool that's always nearby: your hand. But the actual amount of food your hand can hold will depend on the size of your hand and on the type of food that you are measuring. Use this list as a general guide to estimate basic serving size equivalents.

One level handful = One quarter cup. A single serving of nuts is one ounce or 1/4 to 1/3 cup.

One heaping handful = One half cup. A single serving of dry pasta is roughly 1/2 cup

Two hands full = One cup. A single serving of cooked pasta is usually one cup

One finger scoop = One teaspoon. A single serving of butter or oil is often one teaspoon

Two finger scoop = One tablespoon. A single serving of peanut butter is usually 2 tablespoons or two 2-finger scoops.

You can also use your hand to measure food portions of meat and produce. For example, a single 3-ounce serving of chicken, beef, or fish is roughly the size of your palm. A one-cup serving of fruit or vegetables is roughly the size of your closed fist. A single serving of cheese is about the size of your thumb.

Many people use their plate to estimate portion sizes. This works well for some, but dinner plates come in different sizes. So it's important to take the plate size into consideration when trying to determine serving size equivalents. Smaller plates for salad or appetizers are usually 8 or 9 inches across. A large dinner plate can measure 10-12 inches across.

Sometimes, people who are trying to lose weight use portion control plates and portion control glasses to make sure that they are eating and drinking the right amount. Products like livliga dishes, glasses and serving pieces don't look like "diet dishes" but provide guidance about portion size. But there are many brands on the market at different price points. 

You can also turn your regular plates into portion control plates by using the USDA My Plate icon as your guide. The colorful plate picture shows how much protein, fruit, vegetables, healthy grains and dairy you should eat at mealtime.  You can use the image at home to remind yourself and teach your kids how to prepare and eat healthy meals. 

It can be tricky to make sure you are eating the correct portion of food if you are trying to lose weight. Unfortunately, you can't rely on package size. Many food packages that look like they provide a single serving of food actually provide enough for two or even three servings. The Nutrition Facts label may give you a good idea of a reasonable serving size. But the number listed is not the recommended serving size. It is the amount of food typically consumed.

If you're dining out, eating the right portion size can be even trickier. Most entrees can serve 2-3 people. To eat less in a restaurant, plan to split an entree with a friend. Or order an appetizer for your main meal to make sure you aren't eating too much.

Remember that when you're trying to lose weight, calories and portion size matters—but other factors matter as well. Food quality and nutrition are important for good health and for weight loss. For example, a large portion of spinach is more nutritious than a small portion of ice cream. And a large portion of spinach provides nutrients (like fiber) that can boost satiety.

The bottom line is that portion control can be one tool to help you reach a healthy weight, but choosing wholesome, satisfying foods is likely to be the key to long-term weight management and wellness.

Simple lifestyle skills, like measuring your food portions, can make your healthy eating plan easier to follow. So it's smart to take some time and learn to master tasks like learning how to cut three ounces of chicken without a scale, checking food sizes, reading nutritional labels, and checking ingredient lists. And the process can be fun! Bolster your food know-how and you'll find that you'll eat well becomes a snap.