JeffN wrote: While I am not recommending this to anyone, as it is not necessary, the only true way to "measure" food, in this regard is by weight. Tell 10 people to show you a "handful" or a "cup" or an "ounce", even if they have measuring cups, and will get 10 different amounts. However, if you ask people to give you 4 oz and they all have reliable scales, you are more likely to get to examples of 4 oz, though even this way can have some errors.
I invested in a good kitchen scale that weighs fractions of an ounce. I weigh out 3/4 of an ounce of walnuts a couple of nights a week. (It's not very many nuts, I'll tell you.) On alternate days (3 x per week) I use ground flax seed in my oatmeal.
Even that small amount of walnuts makes me feel compulsive when I eat them; I'm not sure why they affect me that way. But sticking to 3/4 of an ounce a couple of days a week is how I discipline myself.
Nettie