FIT TIP: Eat Simple (aka Boring)
Keeping track of food for food logging or even just portion control can be challenging. Most people tend to underestimate what they eat by a large percent (25-50%). This is why eating SIMPLE, or as some would say “boring,” can be super helpful in keeping track of your food. Eating SIMPLE doesn’t mean eating bland, it means keep your foods simple and identifiable.
Keep foods Separate
An easy rule of thumb when making your food (or ordering it) is to make sure each food is separate.
When your foods are separate and clearly identifiable, you can now see how much of each food you have. You can see you have X ounces of a meat or protein, Y ounces of veggies etc. (or whatever measurement tactic you use, hand/palm/etc)
Be careful of “Casserole’ing!”
If you make large dishes that are foods all mixed together (casseroles, lasagnas etc), you can get completely confused as to what is a reasonable portion. With so many added ingredients, it’s hard to know exactly what you are eating. How much oil was added? Is there enough protein? Calorie tracking can be a nightmare. You either have to do a little math on the ENTIRE recipe for each serving size or you just accept that you will be completely off on any food tracking.
For large multi-ingredient dishes use MyFitnessPal:
If you are making a larger dish that has a bunch of foods mixed together a quick and easy way to get calorie counts and serving sizes is to plug everything in to MyFitnessPal. It will take into account all of the foods and give you a calorie and macro-nutrient breakdown of the entire dish and for any serving sizes you may want to use.
Simple and Identifiable is the Key!
So remember, keep your foods separate and identifiable for maximum ease of tracking. This ensures you can keep your portion sizes under control and you won’t be misled by any hidden ingredients or just plain not knowing what’s in the dish you’re eating. Being able to clearly track and identify your foods will keep you accurate and on track for success!