How to Keep a Food Journal Using a Mobile App such as MyFitnessPal to Keep a Food/Drink Journal Tabulating and hand recording all the different food and drink items in your meals and snacks can be a BIG pain. Make your life easier by downloading the free MyFitnessPal app on your mobile phone. This app allows you to scan in items and keeps all of the information stored for you in order for you to immediately see the amount and percentages of total calories, protein, carbohydrates, and fat. Portion Size Reference Here are a list of portion sizes so that you can eyeball them in case an item does not have a bar code: 3 oz. of meat is as big as a deck of or your fist 1 oz. of cheese is the size of your thumb 1 cup is equal to the size of a baseball A teaspoon is the tip of the thumb to the first joint A tablespoon is the about three thumb tips How the Calorie % Breakdown is Calculated For your reference, 1 gram of protein has 4 calories, 1 gram of carbohydrate has 4 calories, and 1 gram of fat has 9 calories. Another tip, 1 gram of fiber is equal to 1 gram of carbohydrate, but it has no calories. So foods that are high in fiber will be less in calories than you would expect. Follow these steps in order to get your BMI, your daily energy expenditure, your daily recommended minimums, and your recommended macronutrient distribution (These numbers are all estimates, but they will give you a good foundation). Go to www.nutritiondata.com Click on where it says TOOLS Click on Daily Needs Calculator Fill out your personal information on Calculate OR PUT THE FOLLOWING WEBSITE IN YOUR BROWSER TO GO RIGHT TO THE PAGE: http://nutritiondata.self.com/tools/calories-burned
How to Keep a Food Journal Using a Mobile App such as MyFitnessPal to Keep a Food/Drink Journal Tabulating and hand recording all the different food and drink items in your meals and snacks can be a BIG pain. Make your life easier by downloading the free MyFitnessPal app on your mobile phone. This app allows you to scan in items and keeps all of the information stored for you in order for you to immediately see the amount and percentages of total calories, protein, carbohydrates, and fat. Portion Size Reference Here are a list of portion sizes so that you can eyeball them in case an item does not have a bar code: 3 oz. of meat is as big as a deck of or your fist 1 oz. of cheese is the size of your thumb 1 cup is equal to the size of a baseball A teaspoon is the tip of the thumb to the first joint A tablespoon is the about three thumb tips How the Calorie % Breakdown is Calculated For your reference, 1 gram of protein has 4 calories, 1 gram of carbohydrate has 4 calories, and 1 gram of fat has 9 calories. Another tip, 1 gram of fiber is equal to 1 gram of carbohydrate, but it has no calories. So foods that are high in fiber will be less in calories than you would expect. Follow these steps in order to get your BMI, your daily energy expenditure, your daily recommended minimums, and your recommended macronutrient distribution (These numbers are all estimates, but they will give you a good foundation). Go to www.nutritiondata.com Click on where it says TOOLS Click on Daily Needs Calculator Fill out your personal information on Calculate OR PUT THE FOLLOWING WEBSITE IN YOUR BROWSER TO GO RIGHT TO THE PAGE: http://nutritiondata.self.com/tools/calories-burned
Three%20Day%20Food%20and%20Drink%20Journal%20Assignment.docx