TRACKING YOUR INTAKE: Awareness

Knowing what and how much you eat is the first step to understanding the connections between how and why your weight changes, and what your body looks like. We cannot start to treat obesity or weight gain if we don't understand what you are putting into your body first. 

TRACKING YOUR INTAKE

1. APP OPTIONS

  • MyFitnessPal (I recommend!)
  • Cronometer
  • If you don't have a smart phone, you can write down your foods and serving sizes; you can also just take pictures of your meals and log them later on a computer (MFP has a website)

2. LOGGING

   - Record everything you eat and drink for **3 days**. These days do not have to be consecutive but should represent your typical eating patterns.

3. TARGETS: this is really important!

   - Protein: minimum of 100 grams per day

   - Fiber: at least 20 grams per day

   - Fresh fruits/vegetables: 5 servings minimum, ideally closer to 7-8 servings per day

     - At least 1 serving of vegetables with lunch and dinner

     - 1 serving of fruit per day (optional)

AFTER 2 WEEKS OF LOGGING:

1. Compile Your Log:

   - Export your food log as a PDF.

2. Send via MyChart, text or email to the clinic number.

TIPS FOR SUCCESS!

- Be Honest! Record everything, even small snacks or beverages.

  • if your logs don't align to your progress, we will start using a food scale so you can understand quantities more objectively.

- Details Matter: Include portion sizes and specific food types.

- Stay Consistent: Try to log your meals immediately after eating.

RESOURCES FOR MEAL PREPPING/COOKING:

- BudgetBytes: https://www.budgetbytes.com/

- Healthy Steps Nutrition: https://healthystepsnutrition.com/healthy-recipes/

After I review your food log, I will send you a message about your log. It is likely that we should meet in person for a visit to discuss other interventions, including medication adjustments or new nutritional recommendations.