Weight Watchers Tip: Know What Your Eating But Also How Much

It is not only important to know what you are eating but exactly how much, too. This not only allows you to know your quantity but also allows you to precisely calculate your Points Plus Values. The best way to know how much you are eating is my measuring out your portions. Use a scale, measuring cup and measuring spoons is recommended.

After beginning my journey I quickly realized the older fashioned scale I had was not as easy to use and was taking too long. I knew if I kept it up like that I would become discouraged so I purchased a new. slim, tempered glass scale that is digital and it is AWESOME! I highly recommend you adding one of these to your kitchen as it will help you out greatly. I found mine at Costco for about $20 but recently saw one on Eversave's website (a daily deals site, deal was to expire on 1/18/2012) for also $20. This type of scale has made it much easier to measure out my portions, quickly and accurately.

For example, a few days ago I provided a recipe for a meal with meatloaf. I was able to easily calculate my points plus values for the meatloaf portions by scaling the entire meatloaf, discovering its weight int ounces and then dividing the total recipe point value by the ounces to discover points per ounce. This is how I recommend you scaling your recipes and your meals, too.

Alright, what if you don't have a scale our measuring cups or spoons around. Say you are out to eat. How do you figuring your portion sizes.

• To estimate a tablespoon use your thumb
• 
  
• To estimate a half a cup make a fist and use half of it
• 
  
• To estimate a cup use a fist
• 
  
• To estimate a 3oz serving of meat use the palm of your hand

From CalorieCount, here are some additional useful estimations to use:

The Grain Group
1/2 cooked cup rice ---- tennis ball
1 pancake (1 ounce or 5") ---- compact disc (CD)
1 piece of cornbread (2 ounces) ---- bar of soap
1 slice of bread (1 ounce) ---- audiocassette tape
1 cup of pasta/spaghetti (2 ounces) ---- a fist
1 cup of cereal flakes (1 ounce) ---- a fist

The Vegetable Group
1 cup green salad ---- baseball or a fist
1 medium baked potato (1 cup) ---- computer mouse or a fist
1/2 cup cooked broccoli ---- light bulb
1/2 cup serving ---- 6 asparagus spears; 7 or 8 baby carrots; 1 ear of corn on the cob

The Fruit Group
1/2 cup of grapes (15 grapes) ---- light bulb
1/2 cup of fresh fruit ---- 7 cotton balls
1 medium size fruit ---- tennis ball or a fist
1 cup of cut-up fruit ---- baseball or a fist
1/4 cup raisins ---- large egg

The Milk Group
1 1/2 ounces hard cheese ---- 9-volt battery or your index and middle fingers
1 ounce of processed cheese ---- your thumb
1 cup of ice cream ---- baseball

The Meat and Beans Group
2 tablespoons peanut butter (= 2 oz. meat) ---- ping-pong ball
1 teaspoon peanut butter (= 1/3 oz. meat) ---- fingertip
1 tablespoon peanut butter (= 1 oz. meat) ---- thumb tip
3 ounces grilled/baked fish or chicken ---- checkbook
3 ounces cooked meat, fish, poultry ---- your palm, a deck or cards or a cassette tape

Discretionary Calories

Fats, Sugars and Sodium 
teaspoon butter, margarine ---- stamp, the thickness of your finger or knuckle to thumb tip
tablespoons regular salad dressing ping-pong ball

Snack Foods
1 ounce of nuts or small candies ---- one handful
1 ounce of pretzels ---- two handfuls
1/2 cup of popcorn ---- one man's handful
1/3 cup of popcorn ---- one woman's handful

Serving Dishes/Utensils
1/2 cup ---- custard cup or mashed potato scoop
1 1/2 cups ---- large cereal/soup bowl
1 1/2 cups of pasta, noodles ---- dinner plate, not heaped
1/2 cup of pasta, noodles ---- custard cup or mashed potato scoop