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In my work as a nutritionist, one thing I often recommend, especially
to those just starting out on their health journey is to make friends with a
few basic tools in the kitchen: measuring cups, measuring spoons,
and a digital food scale. While these may not seem essential at first
glance, they can make a big difference in how you approach your meals and
portion sizes.
For example, measuring spoons are incredibly helpful when it
comes to using oil. Most people pour oil straight from the bottle, relying
purely on visual estimates. But here’s the thing, we almost always underestimate
how much we’re actually using. Even a small difference adds up over time.
There's a Tamil proverb that goes, “ஆற்றில்போட்டாலும்
அளந்து போடு” (āṟṟil pōṭṭālum aḷantu
pōṭu), which means, “Even if you’re pouring into a river, measure it first.”
It’s a beautiful reminder that even when something feels abundant or unlimited,
being mindful and measured is still important. That definitely applies to our
cooking practices today.
Measuring your food can also be an eye-opener, especially
when it comes to staples like rice or grains. Most of us have our go-to method
for cooking rice whether it's a handful, a cup, or a random scoop. But more
often than not, it turns out to be either a little less or far more than what’s
actually needed. A food scale helps you get it right. It takes the
guesswork out and gives you consistency, not just in portion size, but also in
understanding your actual intake of calories and nutrients.
Now let’s talk about weighing scales. A lot of people rely
solely on body weight to track their progress, but that number alone doesn’t
tell the full story. Weight fluctuates daily, and focusing too much on that can
leave you feeling discouraged. The truth is, weight isn’t the only or even the
best indicator of progress.
That’s where smart weighing scales come in. These
devices go beyond just the number on the scale; they give you a breakdown of
your body composition: body fat percentage, muscle mass, bone density, water
weight and more. With that kind of insight, you’ll understand whether your
weight loss is due to fat loss or simply water weight, and whether any gain is
muscle or fat. It helps take the emotional charge out of daily fluctuations and
gives you a more accurate picture of your health.
Along with these tools, something as simple as an inch tape
can be surprisingly helpful. Tracking your waist and hip size regularly
helps assess central fat distribution, which is strongly linked to heart
disease and metabolic risk. In fact, changes in waist size often tell us
more about visceral fat (fat stored around your organs) than your overall
weight ever could.
For anyone leading a sedentary lifestyle or just starting to
make healthier choices, using these simple tools is a great way to become more
aware and informed. When you're more mindful of your intake and better equipped
to track changes, you're more likely to stay consistent, feel encouraged, and
make sustainable progress.
I’d love to hear from you, do you use any of these tools in your kitchen? Have they changed the way you approach food or your health goals? Share your thoughts or favorite tips in the comments below!
And if you found this helpful, feel free to share it with someone who’s just starting their health journey. Small tools can make a big difference.
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