Lesson 21

Food Measuring

Welcome to Lesson 21! Yeah!

Today we talk about a valuable life skill! How to measure food correctly! And when you invest in the right equipment, it becomes an easy and fun process! I pretend I’m a sexy chemist when I cook! ⚗️⚖️ = 🤓👙

tl;dr - We want to get in the habit of prepping our food by measuring out the amounts in grams (g) or milliliters (mL) to avoid ‘hidden calories’. Buy a food scale and a measuring cup with mL markings on it. Also, it’s a great idea to have high-quality food storage containers. Here is a shopping list if you need a reference: Course Shopping List: Amazon

The biggest reason we want to measure correctly is to avoid hidden calories. What are hidden calories? Well, they're calories you didn't plan on having, not because of WHAT you eat but misjudging how MUCH you eat of it. Take peanut butter for example: If you plan to have 2 tablespoons as a snack you'll be consuming:⁠
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191C 16f 7c 7p⁠
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But what does 2tbsp of PB look like? Well if you're like me you'd take a cereal spoon, scoop out a big glob and say "yep that's about 2tbsp". In reality, you're probably eating 4tbsp. Over a week that's an extra 1330C, which almost wipes out 3 days of cutting out 500C over the week.⁠ The reality is that 2tbsp of PB is 32g. If you're going to put in the work to get into a calorie deficit we want to make sure we are measuring our foods accurately. It turns out the most accurate way to measure food is to weigh it! To do this we just need to buy a food scale. We want to get into the habit of prepping by using grams (g). It’s no coincidence Fitness Frenzy is built for this! You may have noticed, but when you use the slider on any food, the amount goes up by a single gram (g). By the way, on every nutrition label, they have to express a serving size in grams or mL! Below will show you how to measure food in grams with a scale. But what about liquid? Well for that we’ll have to use a measuring cup, with mL markings on it. This can be more eye-bally, just get it close to your marking, the process will be shown below. OH YEAH, one last reason to use grams and millimeters, NO DUMB FRACTIONS!

PSA - dressings, oils, sauces, and condiments all have calories in them - pay special attention to measuring these out!!! THESE WILL RUIN YOUR DEFICIT IF YOU ARE NOT CAREFUL! Just weigh them like you would anything else and you’ll be fine!

Lastly, as long as we are buying things, you’ll want some high-quality food storage containers to store your food when you prep it. My favorite is the Rubbermaid Brilliance Line, as of writing - I have a bunch and they are totally worth the extra cost. Also at the time of writing this, they just came out with glass versions if you want to take it up a notch! You can find everything in the link below.

Course Shopping List: Amazon

To learn how to measure solid and liquid foods follow the 2 gifs below and finish with tapping “Complete TODOs” at the bottom!

Solid Food

Liquid Food

Buy your food scale, measuring cup, and high-quality food storage containers if you haven’t already - we’ll need this for lesson 25! Also, keep logging! We’re in the final stretch!

TODOs

• ☑️ Log your weight

• ☑️ Log your food & try to hit your macros

• ☑️ Log your habit

• ☑️ Buy a food scale, measuring cup, and high-quality food storage containers

Complete TODOs Below