Why It’s Important To Track Your Food
We tend to underestimate what we eat, for example:
Sally is at risk for type 2 diabetes. She wants to lose 15 pounds. She has been trying to eat better each week. After a month, Sally tells her friend Tina that she is frustrated. She still hasn’t lost any weight. Surprised by this, Tina asks her to describe what she ate the day before. Sally tells Tina what she thinks she had.
How to Track Your Food
Measuring cups and spoons
Food and physical activity tracking apps. 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)
How to Cope With Challenges
I am too busy
- Make time to track. It takes just a couple minutes after each meal.
- Remember why you are tracking—to lower your risk of type 2 diabetes!
I have trouble reading and writing
- Record your voice with a smart phone or other device.
- Take a photo of your food.
- Ask your coach, friends, or family members to help write your food on your Food Log.
I keep forgetting
- Make tracking part of your daily routine.
- Put a reminder on your phone or computer.
- Set a timer.
- Leave yourself notes where you’ll see them.
- Ask friends and family to remind you.
I don’t like to track
- 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.
- Try smart phone and computer apps.
To-Do In The Coming Week(s)
Record every little thing I eat and drink every 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:
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Highlight the foods or drinks you think are high in fat and calories.
Your food tracker will provide daily nutrition details
For now the most important things is to develop the habit of logging everything you eat and drink. Tracking has been shown to be one of the most powerful predictors of long-term weight loss success.
What is important is to:
Be honest. Write down what you really eat.
Be accurate. Measure portions, and read labels.
Be complete. Include every little scrap you eat.
And now please hit close up top and you will be prompted to record your weight