Tidbit Tuesday - Methods for Tracking Your Food
Hello,
Welcome to another Tidbit Tuesday where we aim to teach you something new about health, nutrition, lifestyle, training, and so much more, every week!
Today we are talking about the end of tracking your food ... kind of.
Tracking your food and activity can be extremely helpful to achieving your goals.
However, more often than not, people who track their food intake report that it causes them to develop an eating disorder or worsen an existing one.
Both food and fitness trackers are often inaccurate. So, you can NOT rely on these to be 100% accurate for your energy intake vs energy output.
On top of that, nutrition labels on food are LEGALLY ALLOWED to be up to 25% off.
This means that even if you perfectly track every last little bit of food that you consume, your tracker could be off by up to 25%.
That's a large margin to miss by when you think your perfectly on track.
This is surely a factor as to why many people who track get frustrated when they don't see the results they wanted.
Especially because tracking food isn't always the easiest task.
So, when is tracking the most appropriate?
First, I'll say that for those of you who enjoy tracking their progress and appreciate seeing real data, keep it up!
For those of you who feel like it is a burden and may be contributing to eating disorder symptoms, there are other ways!
Your first option, if you can afford it, is to utilize a meal delivery company.
Having someone else do the weighing and measuring of food for you so that you only must cook, or simply throw it in the microwave, will save you tons of time and headaches. Just stick to the meals you are provided, and you should stay on track no problem!
This isn't always the most affordable option. Also, you won't really be learning much about the portions and food you are eating.
Your second option is to track for a short, predetermined amount of time. Knowing you have an end date makes the task more bearable.
By tracking for about one month, you will learn more about portion sizes and the macronutrient ratios in the common foods you eat.
Once you feel confident in your portion control you can step away from the weighing and measuring of all foods. Just prepare the amount of food you know will satisfy you and be within your macronutrient window.
The third option at your disposal is to utilize a visual representation, rather than weighing your food.
For example, Precision Nutrition uses a method called hand portions.
A serving of Protein = 1 palm = 20-30 grams
A serving of Vegetables = 1 fist
A serving of Carbs = 1 cupped hand = 20-30 grams
A serving of Fat = 1 thumb = 7-12 grams
This is helpful because, while you may not always have a food scale, but you do always have your hands!
This method, while not perfect, will be consistent and it will scale to your body size and individual needs.
Start by having 1-2 portions of each category per meal. Adjust based on your energy levels and hunger/fullness cues.
The same method can be done using a portion plate.
Your plate should be half vegetables, one quarter protein, and the other quarter split between complex carbs and fats. Perhaps a serving of fruit on the side or for dessert.
And at all costs, try not to drink too many of your daily Calories. Water being your ideal beverage of choice for the most part.
Regardless of which method you choose to track your energy in, it must be sustainable for you and your lifestyle if you are going to be successful.
In the end the goal should be to learn your internal cues that tell you when you are hungry, when you are full, and what you can ignore.
Building awareness of internal hunger and satiety cues involves purposely NOT sticking to a pre-planned script or casting judgment on your perceived performance.
Alan Aragon, a well-respected health and fitness expert, offers these tips for learning your hunger and satiety cues.
1) Before each meal, give yourself a hunger rating.
2) After the meal, give yourself a fullness rating. This can be done via numerical ranking; I used a 5-point scale for both hunger and satiety. A 3-point scale can be used if you’re not the type with a broad range of hunger and fullness sensations.
3) Write down what you ate, estimating the quantities to the best of your ability (without actually measuring them).
4) Here is the important part to not forget - write down subjective feelings and thoughts after each meal.
He calls this Internal Cue Awareness Training (or Nurturing); ICAT or ICAN.
This will help you notice patterns of the types of foods you choose and how they correlate with hunger levels.
The goal is not to obsess over what you’re eating, but rather to find out what’s eating you.
Alan Aragon states "After 1-2 weeks of ICAN, it’s far more common for people to either lose weight or maintain, rather than gain. And at the end of the 1-2 weeks, your perception of hunger and fullness, and your overall awareness of how your emotional state affects eating behavior will be much keener."
This sounds like a much more sustainable plan, in my opinion.
Once you have picked a new method for "tracking", try and follow these simple rules:
1) Choose whole, minimally processed foods.
2) Eat slowly and mindfully. No distractions!
3) Eat until you are satisfied, not full. About 80% full is the measure you want to reach.
4) Have protein at every meal.
5) Drink more water!
Following these 5 tips should allow you to stay on track with your goals, without having to be too meticulous about the fine details.
Afterall, we want to enjoy our food AND the process of becoming our best self!
Happy "tracking"!
Your friend in health & fitness,
Coach Sean
