Nutrition Tip - How To Manage Your Macronutrients
Today’s Nutrition Tip is about ways to track what you’re eating. You may not feel like you need to track every single calorie or macronutrient that you eat, but it’s good to at least check up on it every now and then to see if you’re on track or not. I’ve used FitDay.com off and on for years and its a great tool. Here are some other recommendations from John Berardi.
How To Manage Your Macronutrients
by Dr. John Berardi
Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, and 20% fat? Well then check out the following resources.
- www.nal.usda.gov/fnic is the National Agriculture Library’s Food and Nutrition Information Center. Here you can find basic information on dietary supplements, an advanced food composition database, information about the food guide, and a listing of interesting resources about special needs, food allergies, etc.
- www.nutritiondata.com is a fantastic resource and although it uses the food database above, may actually offer a better presentation of the food composition data. It doesn’t offer the other information, though.
- www.fitday.com is another great food composition site that offers much more including online diet and fitness journals.
- www.calorieking.com offers many of the same resources as fitday.com but has several excellent additional features such as an online ‘university’ (weekly education about the physiological and behavioral sides of nutrition). The extras cost money but are worth checking into.
This tip is provided by Dr. John Berardi of Precision Nutrition.
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Thanks for sharing all those links to help get on track with recording what I eat. I started a healthy eating plan for the new year and my records are a mess. When things are messy its easy to get off track. I’m hoping the sites you listed help me stick to a plan for once!
Great article since all i know is how to devour my food in less than 5 minutes..
next time i eat - i’ll make sure that it is in proportion.. cheers!
There are quite a few free software programs that will do all of the calculations for you. It really makes things alot easier when you use them!
I have people tell me all the time how they hate to write so it is hard to get them to keep up on a journel but they will plug away at the PC, any help we can give them helps.
The 50/30/20 rule is important to remember - we need to get people off the low carb diets! I do believe it’s important to keep track of what you’re eating.
Sometimes I get off track (like yesterday I had 2 ice cream sandwiches and a bunch of cookies!). Granted it was wonderful (haha), but today’s a new day.
This happens to a lot of people - but it’s not the end of the world! We’re allowed to eat high-glycemic stuff every now and then - problems arise when we do this too much! Periodically tracking what you eat is a great tip to keep us out of that rut!
good tip, i’ll start usinng it
i checked the sites and looks good and for sure this will help people who are concern with their health. i just want to share this bone health calculator - http://www.algaecal.com/bone-health-calculator.php?a=doStep1 - i found it while surfing the net. you might visit my blog as well if you have time, i hope you find it informative like yours. - http://health-full-articles.blogspot.com/
thanks for the leads…nothing beats a balanced diet, right nutrients and right amount…right amounts are crucial because we should only take in as much as our body actually needs, nothing more nothing less…the moment we take in more, our body will react to it and thus the balance is disrupted and that’s when all sorts of diseases and disorders come in…just take a look at osteoporosis, the main causes of it is of course lack of calcium intake which is the first thing we will consider..but studies have shown that majority of cases is not so much because of low calcium intake but of our high and excessive intake of protein. we have always been told that get as much protein as u can because your body needs it…our body needs protein but only to a certain amount depending on our daily activities or lifestyle…protein is a complex nutrient and is hard to digest or process…our body actually needs calcium in order to assimilate this complex nutrient…and the more protein we have in excess, means that our body outsources our calcium stock in our bones which leads to bone loss or - Osteoporosis. Eating right as well as exercising regularly is what we really need.
I think Calorie King is the best resource you have provided. I am now using it religiously and hoping to lose 10lbs!