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Session 2-2

Finding Where Those Calories Come From

This week we will get started working towards your weight loss goal by making healthy choices and tracking everything you eat and drink every day.

Tools that will help make tracking what you eat easy and “do-able”.

Useful Tools:

Food and physical activity tracking app. You can download these to your smart phone or computer. Popular examples of food and activity trackers include MyFitnessPal, Lifesum, WeightWatchers, DailyBurn

Websites (general sites or specific sites eg many restaurant chains include nutrition information for their items) eg Chipotle, Starbucks etc.

Food Labels

Measuring cups and spoons

Kitchen scale (to measure ounces of meats, fish or cheese)

You can use everyday objects to “eyeball” serving size

Ping-pong ball

Serving size: 2 teaspoons

Palm of Your Hand, or a Deck of Cards

Serving size: 3 ounces of meat or poultry

Tennis Ball

Serving size: 1/2 cup

Computer Mouse

Serving size: 1 medium baked potato


Serving size: 1 medium waffle

4 Dice

Serving size: 1 ounce of cheese

Golf Ball

Serving size: 1/4 cup


Serving size: 1 Cup

Tennis Ball

Serving size: 1 medium apple

You can use your hands to eyeball serving size: