Food Tracker
Why Food Tracking is Important？
The key to losing weight is that food calorie consumed is less than energy calories expended. Good meal tracking habits can help you achieve your weight targets more quickly and achieve a balanced diet.
Why Food Tracking is Important？
The key to losing weight is that food calorie consumed is less than energy calories expended.
Good meal tracking habits can help you achieve your weight targets more quickly and achieve a balanced diet.
Why Food Tracking is Important？
The key to losing weight is that food calorie consumed is less than energy calories expended. Good meal tracking habits can help you achieve your weight targets more quickly and achieve a balanced diet.
How to track food success?
How to track food success?
- Know your reasons. Manage weight, balanced nutrition, or develop a good eating habit.
- Set goals. Set a weekly standard of carbs, calories, fiber, and sugar intake.
- Make a meal plan and strictly follow it.
- Log ALL food, do not forget anything. eg: oil, sauces, nuts, toppings, and drinks…
- Reading nutrition labels before you buy them.
- Decide how often to record.
- Review the diary regularly.
- Keep consistency!
- Know your reasons. Manage weight, balanced nutrition, or develop a good eating habit.
- Set goals. Set a weekly standard of carbs, calories, fiber, and sugar intake.
- Make a meal plan and strictly follow it.
- Log ALL food, do not forget anything. eg: oil, sauces, nuts, toppings, and drinks…
- Reading nutrition labels before you buy them.
- Decide how often to record.
- Review the diary regularly.
- Keep consistency!
How to track food success?
- Know your reasons. Manage weight, balanced nutrition, or develop a good eating habit.
- Set goals. Set a weekly standard of carbs, calories, fiber, and sugar intake.
- Make a meal plan and strictly follow it.
- Log ALL food, do not forget anything. eg: oil, sauces, nuts, toppings, and drinks…
- Reading nutrition labels before you buy them.
- Decide how often to record.
- Review the diary regularly.
- Keep consistency!
Nutritional Values For 5 types of Common Foods
– calculated per 100 grams
| Fruits | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Apple | 52 | 14 | 0.2 | 0 |
| Banana | 89 | 23 | 0.3 | 1 |
| Orange | 47 | 12 | 0.1 | 1 |
| Pineapple | 50 | 13 | 0.1 | 1 |
| Mango | 60 | 15 | 0.4 | 1 |
| Blueberries | 57 | 14 | 0.3 | 1 |
| Grapefruit | 42 | 11 | 0.1 | 1 |
| Kiwi | 142 | 34 | 1.2 | 3 |
| Strawberries | 49 | 12 | 0.5 | 1 |
| Vegetables | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Broccoli | 34 | 7 | 0.4 | 3 |
| Carrots | 41 | 10 | 0.2 | 1 |
| Pumpkin | 26 | 6 | 0.1 | 1 |
| Sweet potato | 86 | 20 | 0.1 | 2 |
| Tomatoes | 18 | 4 | 0.2 | 1 |
| Green Beans | 31 | 7 | 0.2 | 2 |
| Corn | 86 | 19 | 1.4 | 3 |
| Avocado | 160 | 9 | 14.7 | 2 |
| Mushrooms | 22 | 3 | 0.3 | 3 |
| Cucumbers | 8 | 2 | 0.1 | 0 |
| Grains | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Biscuits | 337 | 54 | 11 | 6 |
| Breads | 252 | 43 | 3.5 | 12 |
| Muffins | 375 | 53 | 16.1 | 4 |
| Pancakes | 227 | 28 | 9.7 | 6 |
| Pasta Dry | 350 | 73 | 2.9 | 14 |
| Popcorn | 387 | 78 | 4.5 | 13 |
| Rice | 130 | 29 | 0.2 | 2 |
| Protein Foods | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Tuna Fish Salad | 187 | 9 | 9.3 | 16 |
| Beef Steak | 243 | 0 | 14.2 | 27 |
| Lamb Chops | 297 | 0 | 26.1 | 15 |
| pork | 242 | 0 | 13.9 | 27 |
| Chicken Breast | 165 | 0 | 3.6 | 31 |
| duck | 124 | 0 | 10.4 | 7 |
| eggs | 143 | 1 | 9.5 | 13 |
| Mixed Nuts | 594 | 25 | 51.5 | 17 |
| Dairy | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Whole Milk | 61 | 5 | 3.2 | 3 |
| Low Fat Milk | 42 | 5 | 1 | 3 |
| Skim Milk | 34 | 5 | 0.1 | 3 |
| Coconut Milk | 230 | 6 | 23.8 | 2 |
| Soy Milk | 33 | 2 | 1.6 | 3 |
| yogurt | 61 | 5 | 3.2 | 3 |
| Swiss Cheese | 393 | 1 | 31 | 27 |
Nutritional Values For 5 types of Common Foods
– calculated per 100 grams
| Fruits | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Apple | 52 | 14 | 0.2 | 0 |
| Banana | 89 | 23 | 0.3 | 1 |
| Orange | 47 | 12 | 0.1 | 1 |
| Pineapple | 50 | 13 | 0.1 | 1 |
| Mango | 60 | 15 | 0.4 | 1 |
| Blueberries | 57 | 14 | 0.3 | 1 |
| Grapefruit | 42 | 11 | 0.1 | 1 |
| Kiwi | 142 | 34 | 1.2 | 3 |
| Strawberries | 49 | 12 | 0.5 | 1 |
| Vegetables | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Broccoli | 34 | 7 | 0.4 | 3 |
| Carrots | 41 | 10 | 0.2 | 1 |
| Pumpkin | 26 | 6 | 0.1 | 1 |
| Sweet potato | 86 | 20 | 0.1 | 2 |
| Tomatoes | 18 | 4 | 0.2 | 1 |
| Green Beans | 31 | 7 | 0.2 | 2 |
| Corn | 86 | 19 | 1.4 | 3 |
| Avocado | 160 | 9 | 14.7 | 2 |
| Mushrooms | 22 | 3 | 0.3 | 3 |
| Cucumbers | 8 | 2 | 0.1 | 0 |
| Grains | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Biscuits | 337 | 54 | 11 | 6 |
| Breads | 252 | 43 | 3.5 | 12 |
| Muffins | 375 | 53 | 16.1 | 4 |
| Pancakes | 227 | 28 | 9.7 | 6 |
| Pasta Dry | 350 | 73 | 2.9 | 14 |
| Popcorn | 387 | 78 | 4.5 | 13 |
| Rice | 130 | 29 | 0.2 | 2 |
| Protein Foods | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Tuna Fish Salad | 187 | 9 | 9.3 | 16 |
| Beef Steak | 243 | 0 | 14.2 | 27 |
| Lamb Chops | 297 | 0 | 26.1 | 15 |
| pork | 242 | 0 | 13.9 | 27 |
| Chicken Breast | 165 | 0 | 3.6 | 31 |
| duck | 124 | 0 | 10.4 | 7 |
| eggs | 143 | 1 | 9.5 | 13 |
| Mixed Nuts | 594 | 25 | 51.5 | 17 |
| Dairy | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Whole Milk | 61 | 5 | 3.2 | 3 |
| Low Fat Milk | 42 | 5 | 1 | 3 |
| Skim Milk | 34 | 5 | 0.1 | 3 |
| Coconut Milk | 230 | 6 | 23.8 | 2 |
| Soy Milk | 33 | 2 | 1.6 | 3 |
| yogurt | 61 | 5 | 3.2 | 3 |
| Swiss Cheese | 393 | 1 | 31 | 27 |
Nutritional Values For 5 types of Common Foods
– calculated per 100 grams
| Fruits | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Apple | 52 | 14 | 0.2 | 0 |
| Banana | 89 | 23 | 0.3 | 1 |
| Orange | 47 | 12 | 0.1 | 1 |
| Pineapple | 50 | 13 | 0.1 | 1 |
| Mango | 60 | 15 | 0.4 | 1 |
| Blueberries | 57 | 14 | 0.3 | 1 |
| Grapefruit | 42 | 11 | 0.1 | 1 |
| Kiwi | 142 | 34 | 1.2 | 3 |
| Strawberries | 49 | 12 | 0.5 | 1 |
| Vegetables | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Broccoli | 34 | 7 | 0.4 | 3 |
| Carrots | 41 | 10 | 0.2 | 1 |
| Pumpkin | 26 | 6 | 0.1 | 1 |
| Sweet potato | 86 | 20 | 0.1 | 2 |
| Tomatoes | 18 | 4 | 0.2 | 1 |
| Green Beans | 31 | 7 | 0.2 | 2 |
| Corn | 86 | 19 | 1.4 | 3 |
| Avocado | 160 | 9 | 14.7 | 2 |
| Mushrooms | 22 | 3 | 0.3 | 3 |
| Cucumbers | 8 | 2 | 0.1 | 0 |
| Grains | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Biscuits | 337 | 54 | 11 | 6 |
| Breads | 252 | 43 | 3.5 | 12 |
| Muffins | 375 | 53 | 16.1 | 4 |
| Pancakes | 227 | 28 | 9.7 | 6 |
| Pasta Dry | 350 | 73 | 2.9 | 14 |
| Popcorn | 387 | 78 | 4.5 | 13 |
| Rice | 130 | 29 | 0.2 | 2 |
| Protein Foods | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Tuna Fish Salad | 187 | 9 | 9.3 | 16 |
| Beef Steak | 243 | 0 | 14.2 | 27 |
| Lamb Chops | 297 | 0 | 26.1 | 15 |
| pork | 242 | 0 | 13.9 | 27 |
| Chicken Breast | 165 | 0 | 3.6 | 31 |
| duck | 124 | 0 | 10.4 | 7 |
| eggs | 143 | 1 | 9.5 | 13 |
| Mixed Nuts | 594 | 25 | 51.5 | 17 |
| Dairy | Calories | Carbs(g) | Fat(g) | Protein(g) |
|---|---|---|---|---|
| Whole Milk | 61 | 5 | 3.2 | 3 |
| Low Fat Milk | 42 | 5 | 1 | 3 |
| Skim Milk | 34 | 5 | 0.1 | 3 |
| Coconut Milk | 230 | 6 | 23.8 | 2 |
| Soy Milk | 33 | 2 | 1.6 | 3 |
| yogurt | 61 | 5 | 3.2 | 3 |
| Swiss Cheese | 393 | 1 | 31 | 27 |
3 Methods to Measure Portion Size
3 Methods to Measure Portion Size
Use tools to measure the food weight
Measuring cup
Measuring spoons
Food scale
Learn to estimate the food weight
2 cups = a softball.
1 cup or about 8 oz = a baseball.
1/2 cup or about 4 oz = a tennis ball.
2 tablespoons = a golf ball.
1 oz = 4 dice.
Use the plate method to eat healthy
1/2 of non-starchy vegetables
1/4 of Carbohydrates
1/4 of protein-based foods
Use tools to measure the food weight
Measuring cup
Measuring spoons
Food scale
Learn to estimate the food weight
2 cups = a softball.
1 cup or about 8 oz = a baseball.
1/2 cup or about 4 oz = a tennis ball.
2 tablespoons = a golf ball.
1 oz = 4 dice.
Use the plate method to eat healthy
1/2 of non-starchy vegetables
1/4 of Carbohydrates
1/4 of protein-based foods
More tips for healthy eating,
set your weight loss meal plan.
More tips for healthy eating,
set your weight loss meal plan.
More tips for healthy eating,
set your weight loss meal plan.
Want to Lose Weight Fast? Try JUSTFIT! now!
Want to Lose Weight Fast?
Try JUSTFIT! now!
Want to Lose Weight Fast? Try now!
Want to Lose Weight Fast?
Try JUSTFIT! now!
Want to Lose Weight Fast? Try now!