Calculating food portions for weight loss and macro tracking can be an onerous task, especially if you’re cooking on a regular basis or you are an elite athlete/bodybuilder looking to regimentally achieve meal portion control. Fortunately, the commercial world has latched onto this opportunity and launched a range of products that can keep overeating and undereating in check. Read on to discover food portion control for weight loss and bulking – tips & gadgets.
Portion control tips
Weigh your food: Two words that are synonymous in a world of dieting are portion control and weight loss. Depending on how regimented and motivated your approach is to losing weight, it’s likely you’ll be using a calorie counter for weight loss or perhaps following a concept as simple as eating smaller portions. Either way, knowing what quantity of food you’re eating will aid greatly towards ensuring you’re eating the correct food portions for weight loss to be achieved.
The same applies if you’re an athlete or a bodybuilder or even a regular gym-goer consuming good muscle building foods. I’m sure the importance of adequate macronutrient intake to replenish and encourage muscle growth isn’t lost on you. Incorrectly estimating food quantities can be extremely detrimental, particularly if you’re underestimating food portions. Fortunately, included below are a number of food portion control tools to eliminate this margin of error.
How to weigh food: People may be querying whether they should use wet or dry food measurements, and the answer is simple. Foods should be weighed when dry/uncooked as their weight increases upon cooking or addition of liquids. This also ensures consistency as, for example, somebody weighing batter where they adopt the approach of adding a splash of milk in will most likely observe variations in the exact quantity of batter. Whereas someone who weighs the dry ingredients first, then adds their splash of milk (or measured value) will achieve greater accuracy.
Meal Planner and Food Diary Many programmes advocate the use of food journals for weight loss and muscle gain insofar that they can be an aid to accounting for everything that you have eaten (both knowing and subliminally), and ensuring that you hit your daily targets. This meal planner offers:
- Daily tracking of food, quantity and value (calories)
- Daily exercise and water intake
- Weekly weight loss/gain tracker
- Body measurement tracker
- Nutritionalist tips to guide you towards healthy eating and achieving your goals
- Compatibility with Slimming World and other weight loss programmes
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Portion control gadgets
Now if you thought this post would feature only the latest, newest, gadgetiest of gadgets known to humankind, well prepare to take a breather, as some of the best tools for portion control are staples found in most kitchens. This is true for the first few portion control gadgets:
This is #1 best-selling digital kitchen scales, and it’s no wonder why. It has a stylish stainless steel base surrounded by a black base, making it easy to clean and hygienic. It’s also easy to use with a large display and 2 button functionality. Additionally, it has excellent accuracy and allows for imperial and metric gram units of measurement.
Some other noteworthy features:
- Allows for multiple measurement of ingredients in the same bowl
- Aquatronic functioning included that allows for measuring liquids
- Comes with a whopping 15-year guarantee
- Batteries included
A digital kitchen scales is certainly an essential piece of kit for anyone seeking to control food portions and accurately measure their food.
Hands up if you have ever compared your estimate of 1 tablespoon of peanut butter with an actual measure of 1 tablespoon of PB. Were you shocked to realise that it actually equates to a very level measurement, and you can’t in fact heap as much peanut butter onto the tablespoon as is humanely possible and still constitue it as 1 portion? Such misaccurate food portioning could lead to an excess 100-200 calories.
Well if you have made such mistakes before with this or any other ingredients, here is the perfect solution for accurate food portion sizes! The sky really is the limit when it comes to ingredients you can measure with these, whether it’s protein powder, creatine, peanut butter, milk, coffee, spices, water etc.
This set provides 4 cups and 4 spoons:
4 measuring cups: 1 Cup (250ml), 1/2 Cup (125ml), 1/3 Cup (80ml), and 1/4 Cup (60ml).
4 measuring spoons: 1 Tablespoon (15ml), 1 Teaspoon (5ml), 1/2 Teaspoon (2.5ml), 1/4 Teaspoon (1.25ml).
- Dishwasher safe
- Measurements are clearly displayed on each cup and spoon
- Collapsable for compact storage
- 12 month guarantee and 120 day replacement guarantee
Again, these should be a staple kitchen gadget in any household, regardless of if you’re endeavouring to achieve accurate portion control for weight loss or weight gain.
As we all know from reading the ultimate guide to carbohydrates, the days of carb-shaming should be well and truly in the past. But portion control is another conundrum. How many times have you poured a relatively normal looking portion of pasta into a pot only to return to a cooked portion big enough to feed a small army? Yes, we’ve all experienced portion distortion, and it just goes to show how difficult pasta portion control can be.
Hand me a few potatoes any day, at least I know what I’m getting!
Well at least that’s what I used to think until I got smart and started weighing my portions. However, there’s also this handy single portion pasta basket that aids in not only measuring pasta, but also cooking and draining it too!
Simply fill the pasta up to the mark on the basket, stand it in a pot of water and when it’s cooked, just lift it out and drain the excess water – and hey presto, you’ve got a single portion of pasta!
- Dishwasher safe and compact for easy storage
- Cooks a wide range of pasta types and also spaghetti
- 12 month guarantee
- BPA free
Unsure of how much to fill your plate up? Well use this handy plate which marks out sections describing what portion of your plate should constitute meat, carbohydrates and vegetables.
- Dishwasher safe
- Dinner plate size
- High quality durable melamine plate
- Saves the requirement to measure portions of food
- Weighing your food increase accuracy and minimises overeating and undereating
- Weigh food when it’s dry or uncooked for optimal accuracy
- Food journals are a great way of tracking food and liquid intake
- Certain foods, e.g. pasta, nuts, butters can be easy to overestimate the quantities of
By the way, if you’re in need of some storage containers for your meal prep, check out microwave-safe meal prep containers review
What kitchen tools do you rely on to aid your portion control, if any? Do you have any tips on achieving portion control? Comment down below!
Amazon.co.uk. 2020. Boxclever Press Food Journal. Perfect for use as a Meal Planner and Food Diary. Compatible with Slimming World and Other Weight Loss Diets. Includes Weight Loss Chart, Water Intake and Body Tracker. [online] Available at:
Amazon.co.uk. 2020. [online] Available at:
Amazon.co.uk. 2020. Kitchencraft Healthy Eating 3-In-1 Pasta Portion Measure / Cooker / Drainer Basket – Green. [online] Available at:
Amazon.co.uk. 2020. Salter Digital Kitchen Scale, As Seen On TV, Elegant Slim Design For Easy Storage, Electronic Cooking Scale For Home/Kitchen, Weigh Food 5 Kg + Aquatronic Function, Batteries Included – Black/Chrome. [online] Available at:
Amazon.co.uk. 2020. The Diet Kit® Perfect Portion Control Divided Diet Plate [online] Available at: