To master Portion Control opens up an avenue for numerous food choices. When I create a customized food plan, I do not like to include a “not allowed list of foods” (unless you have an allergy).

A diet is deprivation, a food plan is a way of life. Also, to be successful, remember, Moderation and Variety.

The Kitchen Scale or a postage scale is used to measure weight (ounces, pounds, or grams). You would use the kitchen scale to weigh such foods as: meats, poultry, fish, and dry pasta.

16 oz = 1 pound (lb)
1 oz = 28.3 grams
3.5 oz = 100 grams




Fluid ounces (fl oz) should be measured using measuring cups or spoons. These conversions below are for fluids only.

   1 fl oz = 1 Tbsp = 1/8 cup = 3 tsp
   2 fl oz = 4 Tbsp = 1/4 cup
   3 fl oz = 6 Tbsp
   4 fl oz = 8 Tbsp = 1/2 cup
   6 fl oz = 12 Tbsp= 3/4 cup
   8 fl oz = 16 Tbsp = 1 cup
   16 fl oz = 32 Tbsp = 2 cups
   32 fl oz = 4 cups = 1 quart
   1 Tbsp = 1/8 cup = 3 tsp