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Now is the time to start tracking your food

https://www.popsci.com/story/technology/social-distancing-pandemic-food-tracking/

popsci.com

Now is the time to start tracking your food
It's easier—and cheaper—than you think to get started.

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Tracking your food

Tracking your food

During the lockdown, many people have to cook more at home. It makes this a great opportunity to start tracking what you eat.

Small steps toward understanding your eating habits can make grocery shopping more manageable and food prep less of a chore.

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Measuring cups and a scale

Measuring your food can give you an idea of what a serving looks like. Measuring cups are handy, but they're even better when used with the scale. Weighing gives you a better understanding of a serving.

If you don't have a scale or cups, there are some very rough ways to estimate serving size metrics. For instance, your fist is about the same amount of volume as one cup, and the palm of your hand as four ounces of meat.

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Use and app or paper

An app or a pen and paper can be used to track what you're eating

  • MyFitnessPal has become a popular food tracking app. It gives detailed information about different types of food.
  • ASA24.com is a self-administered 24-hour dietary assessment tool provided by the National Cancer Institute.
  • Weight Watchers or Noom offers support on top of simple tracking and give guidance to your eating.
  • HealthyOut is an app to help break down the nutritional information of food from restaurants.

Ultimately, choosing the right app is a matter of preference.

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Meal planning

Meal planning

Planning your meals in advance can make shopping efficient.

Choose meals that are easy to repeat and ingredients that are used in multiple dishes.

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Honesty and accuracy

Getting an infrastructure is relatively simple. It is more challenging to include all foods, snacks, and beverages because people think they don't have to track everything.

Accurate tracking will give you a baseline of what you're eating. The more honest you are, the better the overall plan will be. An achievable goal will incentivize you to keep at it, even when it becomes tedious.

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Getting back on track after a mishap

Mishaps happen. Track your problem and then get back to the regular program. Don't let the guilt from one bad meal derail your entire effort.

Tracking is great for getting a baseline and moving toward a generally more informed way of eating.

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The Paleo Diet

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

Lose weight on the Paleo Diet

  1. Eat fewer calories than you burn every day.
  2. Eat mostly real food if you want to be healthy.
  3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

Eat the following:

  • Meat – GRASS-FED, not grain-fed. 
  • Fowl – Chicken, duck, hen, turkey.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Omega-3 enriched cage free eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack only.
  • Tubers – Sweet potatoes and yams. Higher in calories and carbs.