Food Tracker

Why Food Tracking is Important？

The key to losing weight is that food calorie consumed is less than energy calories expended. Good meal tracking habits can help you achieve your weight targets more quickly and achieve a balanced diet.

Why Food Tracking is Important？

The key to losing weight is that food calorie consumed is less than energy calories expended.

Good meal tracking habits can help you achieve your weight targets more quickly and achieve a balanced diet.

Why Food Tracking is Important？

The key to losing weight is that food calorie consumed is less than energy calories expended. Good meal tracking habits can help you achieve your weight targets more quickly and achieve a balanced diet.

how to track food
how to track food

How to track food success?

How to track food success?

  1. Know your reasons. Manage weight, balanced nutrition, or develop a good eating habit.
  2. Set goals. Set a weekly standard of carbs, calories, fiber, and sugar intake.
  3. Make a meal plan and strictly follow it.
  4. Log ALL food, do not forget anything. eg: oil, sauces, nuts, toppings, and drinks…
  5. Reading nutrition labels before you buy them.
  6. Decide how often to record.
  7. Review the diary regularly.
  8. Keep consistency!
  1. Know your reasons. Manage weight, balanced nutrition, or develop a good eating habit.
  2. Set goals. Set a weekly standard of carbs, calories, fiber, and sugar intake.
  3. Make a meal plan and strictly follow it.
  4. Log ALL food, do not forget anything. eg: oil, sauces, nuts, toppings, and drinks…
  5. Reading nutrition labels before you buy them.
  6. Decide how often to record.
  7. Review the diary regularly.
  8. Keep consistency!
weekly food diary template
weekly food diary template
how to track food

How to track food success?

  1. Know your reasons. Manage weight, balanced nutrition, or develop a good eating habit.
  2. Set goals. Set a weekly standard of carbs, calories, fiber, and sugar intake.
  3. Make a meal plan and strictly follow it.
  4. Log ALL food, do not forget anything. eg: oil, sauces, nuts, toppings, and drinks…
  5. Reading nutrition labels before you buy them.
  6. Decide how often to record.
  7. Review the diary regularly.
  8. Keep consistency!
weekly food diary template
weekly food diary template

Nutritional Values For 5 types of Common Foods

– calculated per 100 grams

FruitsCalories
Carbs(g)

Fat(g)
Protein(g)
Apple52
14
0.2
0
Banana
89
230.31
Orange
47
12 0.11
Pineapple
50
130.11
Mango
60
150.41
Blueberries
57
140.31
Grapefruit
42
110.11
Kiwi
142
341.2 3
Strawberries
49
120.51
VegetablesCalories
Carbs(g)
Fat(g)
Protein(g)
Broccoli
34
70.43
Carrots
41
100.21
Pumpkin
26
60.11
Sweet potato
86
200.12
Tomatoes
18
40.21
Green Beans
31
70.22
Corn
86
191.43
Avocado
160
914.72
Mushrooms
22
30.33
Cucumbers
8
20.10
GrainsCalories
Carbs(g)
Fat(g)
Protein(g)
Biscuits
337
54116
Breads
252
 433.512
Muffins
375
5316.1 4
Pancakes
227
289.7 6
Pasta Dry
350
732.914
Popcorn
387
784.5 13
Rice
130
290.22
Protein FoodsCalories
Carbs(g)
Fat(g)
Protein(g)
Tuna Fish Salad
187
99.316
Beef Steak
243
0 14.2 27
Lamb Chops
297
 026.1 15
pork
242
013.9 27
Chicken Breast
165
03.631
duck
124
0 10.4 7
eggs
143
19.5 13
Mixed Nuts
594
2551.5 17
DairyCalories
Carbs(g)
Fat(g)
Protein(g)
Whole Milk
61
53.23
Low Fat Milk
42
513
Skim Milk
34
50.13
Coconut Milk
230
623.8 2
Soy Milk
33
21.6 3
yogurt
61
53.23
Swiss Cheese
393
 13127

Nutritional Values For 5 types of Common Foods

– calculated per 100 grams

FruitsCalories
Carbs(g)

Fat(g)
Protein(g)
Apple52
14
0.2
0
Banana
89
230.31
Orange
47
12 0.11
Pineapple
50
130.11
Mango
60
150.41
Blueberries
57
140.31
Grapefruit
42
110.11
Kiwi
142
341.2 3
Strawberries
49
120.51
VegetablesCalories
Carbs(g)
Fat(g)
Protein(g)
Broccoli
34
70.43
Carrots
41
100.21
Pumpkin
26
60.11
Sweet potato
86
200.12
Tomatoes
18
40.21
Green Beans
31
70.22
Corn
86
191.43
Avocado
160
914.72
Mushrooms
22
30.33
Cucumbers
8
20.10
GrainsCalories
Carbs(g)
Fat(g)
Protein(g)
Biscuits
337
54116
Breads
252
 433.512
Muffins
375
5316.1 4
Pancakes
227
289.7 6
Pasta Dry
350
732.914
Popcorn
387
784.5 13
Rice
130
290.22
Protein FoodsCalories
Carbs(g)
Fat(g)
Protein(g)
Tuna Fish Salad
187
99.316
Beef Steak
243
0 14.2 27
Lamb Chops
297
 026.1 15
pork
242
013.9 27
Chicken Breast
165
03.631
duck
124
0 10.4 7
eggs
143
19.5 13
Mixed Nuts
594
2551.5 17
DairyCalories
Carbs(g)
Fat(g)
Protein(g)
Whole Milk
61
53.23
Low Fat Milk
42
513
Skim Milk
34
50.13
Coconut Milk
230
623.8 2
Soy Milk
33
21.6 3
yogurt
61
53.23
Swiss Cheese
393
 13127

Nutritional Values For 5 types of Common Foods

– calculated per 100 grams

FruitsCalories
Carbs(g)

Fat(g)
Protein(g)
Apple52
14
0.2
0
Banana
89
230.31
Orange
47
12 0.11
Pineapple
50
130.11
Mango
60
150.41
Blueberries
57
140.31
Grapefruit
42
110.11
Kiwi
142
341.2 3
Strawberries
49
120.51
VegetablesCalories
Carbs(g)
Fat(g)
Protein(g)
Broccoli
34
70.43
Carrots
41
100.21
Pumpkin
26
60.11
Sweet potato
86
200.12
Tomatoes
18
40.21
Green Beans
31
70.22
Corn
86
191.43
Avocado
160
914.72
Mushrooms
22
30.33
Cucumbers
8
20.10
GrainsCalories
Carbs(g)
Fat(g)
Protein(g)
Biscuits
337
54116
Breads
252
 433.512
Muffins
375
5316.1 4
Pancakes
227
289.7 6
Pasta Dry
350
732.914
Popcorn
387
784.5 13
Rice
130
290.22
Protein FoodsCalories
Carbs(g)
Fat(g)
Protein(g)
Tuna Fish Salad
187
99.316
Beef Steak
243
0 14.2 27
Lamb Chops
297
 026.1 15
pork
242
013.9 27
Chicken Breast
165
03.631
duck
124
0 10.4 7
eggs
143
19.5 13
Mixed Nuts
594
2551.5 17
DairyCalories
Carbs(g)
Fat(g)
Protein(g)
Whole Milk
61
53.23
Low Fat Milk
42
513
Skim Milk
34
50.13
Coconut Milk
230
623.8 2
Soy Milk
33
21.6 3
yogurt
61
53.23
Swiss Cheese
393
 13127

 3 Methods to Measure Portion Size 

 3 Methods to Measure Portion Size 

food weight tools

Use tools to measure the food weight

Measuring cup

Measuring spoons

Food scale

weight food tools

Learn to estimate the food weight

2 cups = a softball.

1 cup or about 8 oz = a baseball.

1/2 cup or about 4 oz = a tennis ball.

2 tablespoons = a golf ball.

1 oz = 4 dice.

weight food tools

Use the plate method to eat healthy 

1/2 of non-starchy vegetables

1/4 of Carbohydrates

1/4 of protein-based foods

food weight tools

Use tools to measure the food weight

Measuring cup

Measuring spoons

Food scale

weight food tools

Learn to estimate the food weight

2 cups = a softball.

1 cup or about 8 oz = a baseball.

1/2 cup or about 4 oz = a tennis ball.

2 tablespoons = a golf ball.

1 oz = 4 dice.

weight food tools

Use the plate method to eat healthy 

1/2 of non-starchy vegetables

1/4 of Carbohydrates

1/4 of protein-based foods

Click Here

More tips for healthy eating,

set your weight loss meal plan.

More tips for healthy eating,

set your weight loss meal plan.

Click Here

More tips for healthy eating,

set your weight loss meal plan.

Click Here

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Want to Lose Weight Fast?

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Want to Lose Weight Fast? Try             now!

Want to Lose Weight Fast?

Try JUSTFIT! now!

Sign Up - It's Free!
Sign Up - It's Free!

Want to Lose Weight Fast? Try             now!

Want to Lose Weight Fast?

Try JUSTFIT! now!

Sign Up - It's Free!
Sign Up - It's Free!