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Session 2-3

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.

Make Sense of Food Labels

Sample Label for Macaroni and Cheese
Nutrition Facts

How to Cope With Challenges

Even the most motivated individuals, with best intentions can sometimes face challenges to tracking their food intake . Here are some common challenges and ways to cope with them. Click on the challenges you personally face and find out some recommended ways to cope with them. You can of course come up with your own ways to cope with challenges.
I am too busy

– Remember why you are tracking—to lower your risk of type 2 diabetes!
– Make it a priority to track. It takes just a couple minutes after each meal.

I have trouble using a food tracking app
– Record your voice with a smart phone or other device.
– Take a photo of your food.
– Ask your lifestyle coach, friends, or family members to help you enter your Food Log.
I keep forgetting
– Make tracking part of your daily routine.
– Put a reminder on your phone or computer.
– Leave yourself notes where you’ll see them.
– Ask friends and family to remind you.
I don’t like to track
– Try different smartphone and computer apps.
– Share your results with others.
– Give yourself a small (nonfood) reward for meeting your food goals.
– Ask a friend or family member to track their food too.

Create a Positive Action Plan

This week I will discover how small differences in portions can mean a big difference in calories by measuring and tracking everything I eat and drink each day.


Include the time when I eat each item.


Include the amount of food, the name of the food, and a description.


Provide full details. For example, instead of entering “turkey sandwich,” write all the things that are in the sandwich as follows:


2 slices whole wheat bread 1 slice American cheese


1 slice turkey


1 tsp mayonnaise


“Toast with butter” should be detailed as follows:


1 slice whole wheat toast


1 tsp butter


Note your daily caloric intake which you will be asked to record at the beginning of the next session. This will be one of the measures of progress throughout the program.

*Take note of the foods or drinks you discover are high in fat and calories.

For now the most important thing is to develop the habit of tracking what you eat and drink.

Tracking has been shown to be a powerful predictor of long-term weight loss success.For more information visit :

What is important is to:

  • Be honest. Write down what you really eat.
  • Be accurate. Measure portions, and read labels.
  • Be complete. Include everything no matter how small.