How to Properly Weigh Your Food for Accurate Nutrition – A Guide from Back to Basics

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Learn how to accurately weigh your food! ⚖️ Proper portioning is key to reaching your fitness goals. Get precise, stay consistent! 💪#FITNERO#MALTA#FoodWeighing#PortionControl#NutritionTips#MealPrep#HealthyEating#TrackYourFood

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Welcome back to Back to Basics, Mondays! Today, I’m going to show you how to correctly weigh your food—an essential step to tracking your nutrition accurately.

What Parts of Food Should You Remove Before Weighing?

When measuring your food, especially if you’re meal prepping, it’s important to weigh the edible parts only—not the bones, seeds, or skin. Here’s what to watch out for:

  • Bones:
    Weigh boneless food. For example, when weighing chicken breast, remove any bones. Most of us don’t eat the bones, so weighing them would give you an inaccurate picture of your intake.
  • Seeds:
    Remove seeds from fruits or vegetables before weighing. Seeds are generally not consumed and can alter weight calculations.
  • Skin:
    For foods like chicken thighs, remove the skin before weighing. While skin is tasty and juicy, it contains a lot of unhealthy fats. For accurate calorie and macro tracking, use skinless meat.

How to Weigh and Portion Your Food

  1. Measure Raw, Not Cooked:
    Always weigh your food before cooking. Cooking can change the weight — for instance, chicken loses water and weight when cooked, so weighing raw ensures consistency.
  2. Use the Scale Correctly:
    • Place your food on the scale.
    • Reset (tare) the scale as needed.
    • Record the weight accurately.
  3. Meal Prep Calculations:
    If you plan to prepare multiple meals at once:

    • Measure the total amount of your food (e.g., 200 grams of chicken breast).
    • Decide how many portions you want (e.g., 5 meals).
    • Divide the total weight by the number of portions (e.g., 200 ÷ 5 = 40 grams per meal).

This way, each container will have exactly the right amount, making meal prep easier and more accurate.

Final Tips

  • Always weigh raw and boneless for precision.
  • Remove any skin, seeds, or bones before measurement.
  • Calculate your portions accordingly, especially for meal preps.

Knowing exactly what you eat helps you stay on track with your nutrition goals.

And that’s today’s back to basics! FITNERO out.

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