Using a food scale is a really good idea, even if you are not trying to lose weight.

In fact, a kitchen scale is one of the top 5 items I recommend everyone have in their kitchen because it can make you a better cook, save you money, and benefit your health.  In this post, I share seven reasons you should get a food scale (or use the one you already have!)

Reason #1: You want to build muscle or preserve the muscle you have

It’s a sad fact that as we age, our muscle mass easily and naturally decreases.  This is especially true when we are trying to lose weight.

The good news is that there are two easy things you can do to prevent this.  One of them is to be physically active.  The other is to eat protein throughout your day.  The important thing is not to eat too much protein at one time and too little at another.

Contrary to popular belief, eating six or eight ounces of cooked meat, poultry, or seafood at a meal won’t boost your muscles more than eating three or four ounces. You’d be better off using a food scale to divide overly large portions of protein  into three to four ounce portions and eat them at two separate times of the day instead of having them all at one meal.

Reason #2: It solves the pasta portion problem

Have you ever looked at the nutrition facts label on a box of pasta or gluten free pasta?  The portion size on the nutrition facts label is “2 ounces dry.”  Does that mean anything to you?!!

To tell the truth, even as a registered dietitian nutritionist, I can’t tell what two ounces of uncooked spaghetti or macaroni looks like.

This is when a food scale can really help you, especially if you want to eat a one ounce portion to reduce your carb intake or watch your weight.  Am I saying to measure out hot pasta? No!

Do this instead to measure your pasta portion size:

1. While you’re waiting for the pasta water to boil, turn on your food scale and set an empty bowl on it.
2. Use the “tare button” to reset the scale to zero.
3. Measure out the total weight of pasta you will need for all the meals you are preparing. (For example, 6 ounces if you are making 2 suppers and one lunch.)
4. When your pasta is cooked, equally divide the pasta into 3 portions.

Say goodbye to pasta portion distortion!

Reason #3: A food scale will save you money and calories

With the cost of groceries these days, using a food scale can help your grocery budget go a little bit farther.

Individually sized portion packages of items such as nuts are usually far more expensive per pound than a package that isn’t pre-portioned. The next time you’re in the store, take a look at the orange unit pricing stickers.  The price on those stickers allows you to compare prices based on the same factor, such as price per pound.

Save money by using a food scale to divide up the larger package into small reusable containers when you’re waiting for supper to cook some evening.  This can really save you money over time!  It will also help you better judge what a portion size is the next time you’re not eating from a pre-portioned package.

Reason #4: Microwave defrosting and cooking are so much easier

Have you ever defrosted something, meat or chicken especially, in the microwave and ended up with something that was partially cooked or still partially frozen?  Or cooked something and found it’s undercooked? Many of us have!

Weighing the item before defrosting can certainly reduce the chances of this.

Reason #5: You have IBS or SIBO and are trying the FODMAP diet

If you’re trying the FODMAP approach to managing your irritable bowel syndrome (IBS) or small intestine bacterial overgrowth (SIBO) issues, I highly recommend getting a food scale.  Why?

Because the difference between a portion of food that can trigger unpleasant gastrointestinal symptoms and one that causes no symptoms can sometimes be small.    In the more than 1o years that I’ve been providing nutrition counseling for people with gut health issues, the people who follow my recommendation to use a food scale have more success and eat a wider variety of foods in the elimination phase of the FODMAP diet than people who don’t use a kitchen scale.

It’s also very helpful when you’re in the challenge phase of the diet and trying to figure what what type of  FODMAPs are causing your issues.  (You can find an explanation of the different phases of the diet by reading “What is the FODMAP diet?”)

Reason #6: You have diabetes or “pre-diabetes” and want to manage your blood glucose

A food scale can be an important tool for managing blood glucose levels on a daily basis, keeping your A1c in a range that will help you feel better, and reducing your risk of developing complications related to diabetes.

To effectively manage your blood sugars by counting carbohydrates, you need to know how big a portion of food you are really eating. (As opposed to guessing!)   Some foods are easy to measure using measuring cups, but there are some foods for which measuring cups won’t work.  Take an apple, for example.

Apples can be a healthy snack for someone with diabetes because of the fiber and other phytonutrients, but they come in all sizes. This can make figuring out how many carbs you are eating a challenge, especially if you enjoy picking apples from orchards. Weighing your apple on your kitchen scale can tell you if you should be eating half of the apple or can enjoy the entire apple. It’s the same for many other fruits and some vegetables, including pears, peaches, potatoes, and sweet potatoes.

There is such a variation in size, and it’s super easy for portion distortion to occur.  Using a food scale can help you accurately count how many carbohydrates you are eating and more easily control your blood glucose.

Reason #7: Using a kitchen scale will make you a better baker

Have you ever baked something and had it come out not quite as you expected?  Maybe it didn’t rise like you expected, or the texture was not quite right.  Although there could be a number of reasons for this, there’s a good chance the issue was related to how you measured your ingredients.

Using volume measurements (such as measuring cups or measuring spoons) can be very inaccurate when compared to measuring ingredients by weight.  King Authur Baking Company says that if you measure flour by volume, you may be using up to 25% more flour than the person who created the recipe used.  That’s enough to cause some baking failures or poor results!

Most professional bakers highly recommend using a food scale for at least all of your flours and often other ingredients.

This is especially true if you’re having to follow a gluten free diet.  As I explain to people who see me nutrition counseling for celiac disease, gluten intolerance, or another health condition that requires them to be on a gluten free diet, it’s best to weigh gluten free flours or gluten free flour blends.  This is because they “pack” differently than wheat flour.

Using a food scale is one way to start on the road to better health and better cooking

If you are looking for more individual support with your nutrition and health, other than using a kitchen scale, please schedule a free discovery call with me. We’ll talk about what you’re trying to accomplish, what is blocking you, and how I can help you achieve the results you’re looking for.

For other simple ways that are effective in changing how you eat, instantly download my free guide, “5 Secrets to Successfully Changing How You Eat.”