- 1). Purchase a food scale from your local supermarket or department store. Both digital and mechanical food scales are available; however, while mechanical scales are cost-effective, they lack the accuracy of a digital scale. Accuracy is required for effectively weighing food for a diet.
- 2). Wash the food scale with dish detergent and a sponge before use. You will be setting food directly onto the scale, so it is necessary that this surface be washed before each use.
- 3). Wash the food before weighing it; when working with meat, use a knife and cutting board to trim off any excess fat.
- 4). Place the food directly onto the scale; look at how much it weighs and estimate how much you will need to cut off of it to achieve recommended weight. Do not throw away cut portions; these portions should be stored in freezer bags. Cut away small sections and reweigh the food until you've achieved the desired weight. Weigh the cut portions; this can serve as a half meal or be paired with other cutaway portions to form a full serving.
- 5). Store any portions of the food you don't plan on eating right away in a sealed freezer bag in the freezer, so it does not go bad.