So, I feel embarrassed to ask this question as I feel that I should know - but what is the proper way for us to 'measure' our food. I always hear that we should eat 4 oz. To me, that was more in reference to a volume type amount and we should use a measure cup (well half cup) to measure our food.

Then on the other hand, I hear a lot of people that talk about what food scales that they have / recommend. Well, 4 oz, could be a weight measurement as well.

So my questions are:

1. For our diets - the 4oz rule is that a volume measurement? Trying to eat 4 oz of chicken or whatever?

2. When you see nutrition information on a package (say deli meat) of 4 oz is 100 calories - is that a weight measurement in that instance?

Thanks.

Ummm, I suppose it is both volume and weight. The easiest way to measure protein, since most of it is solid food, is to weigh it on a food scale. My surgeon also gave me the reference of "the size of a deck of cards" to go by because it isn't exactly reasonable to drag a food scale with you everywhere you go. If you're talking about chili or beans or something like that, you're probably better off to use a measuring cup. Once you've done this for a little while, you won't need to keep doing it because you'll get used to "eyeballing" your portion sizes.

So which way do you suggest to measure for deli meat? Would that be more of a weight measurement or a volume? The nutrition information is based off two ounces.

For deli meats, I would use a food scale.