QOTW: How can you track your food intake without fancy technology?

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You don’t need food scales or expensive apps (though these can be VERY useful tools). So, how can we track what we eat on our own?

1. keep a food journal to keep track of quantities (e.g., grams of protein, carbs, fat, amoung of calories, etc…).

2. Study nutrition labels and actually adhere to the serving size suggested so that you can accurately track protien, carbs, fat, sugar, and calories content of that food.

3. Use hand measurments–

2 handfuls: ~1 cup

-1 handful: ~ 1/2 cup

-palm: (size & thickness) ~ 4-5oz of meat

-thumb: ~1 TBSP (helpful for things like mayonnaise, peanut butter, butter, coconut oil, etc…).

4. google when in doubt

Good news is you don’t have to do this forever, but if you spend a good 1–3 months tracking what you eat, you will become very good at tracking w/o the use of these tools. Most of us are eating a lot more calories than we think…. “if it’s not being measured, it’s not being monitored”.