Nutrition

Food journal how-to

Author: Canadian Living

Nutrition

Food journal how-to

HOW DO I ENTER OR CHANGE MY GOALS?

1. Click 'Edit goals'



2. How do I figure out what my daily goals should be?

Cara Rosenbloom is a registered dietician and president of Words to Eat By, a nutrition communications firm. She recommends this breakdown from the Dietary Reference Intake guidelines for nutrient distribution:

45-65 per cent of your calories should come from carbohydrates
20-35 per cent of your of calories should come from fat
10-35 per cent of your calories should come from protein


Of course, your percentages can't add up to more than 100 per cent, says Cara. So if you plan to get 65 per cent of your calories from carbohydrates, you can't also have 35 per cent from protein and 35 per cent fat, because then you'd be totalling 135 per cent. You'll need to find a range and balance that works for you that totals 100 per cent.

How do those percentages translate into actual grams of each nutrient?
In a 1,500 calorie diet, healthy nutrient ranges would be roughly:
175-242 grams of carbohydrate each day
33-54 grams of fat each day
42-121 grams of protein each day


The ranges are wide and reflect the values suggested in Canada’s Food Guide (approximately 55 per cent carbs, 15 per cent protein and 30 per cent fat) and popular diet programs like the Zone Diet (40 per cent carbs, 30 per cent protein and 30 per cent fat).

For women age 19-50, Health Canada's Dietary Reference Intakes recommends 25 grams of fibre each day. For women 51-plus, Health Canada recommends 2 1 grams.

The Bikini Boot Camp Six-Week Menu is based on a 1,500-calorie-a-day diet. You may need to adjust your calorie intake based on your goals.

3. Type in your target intake of calories, carbs, protein, fat and/or fibre, then click 'submit goals'.



HOW DO I ADD FOOD TO MY FOOD JOURNAL?

1. What day are you recording your food for?
On the Food Journal calendar, click on today's date (or on the day for which you wish to record your food).



2. Which meal are you recording?
Record the food you ate at each meal by clicking the '+' sign at the end of the meal’s row. You can add foods for breakfast, lunch and dinner, as well as snacks.



3. What did you eat?
Type the name of one food you ate, then click the 'Search' button. 



The Food Journal will provide you with a list of matches. Select the one that is closest to what you ate. Can’t find the food item you’re searching for? Try changing the spelling to singular or plural. So if you entered “candy” and you only get one result, try entering “candies".



4. How much did you eat?
Select the amount of food you ate. The Food Journal will calculate the amount of calories, carbs, protein, fat and fibre in your selection. Click the 'Add' button to add this to your food journal.



HOW DO I REMOVE A FOOD FROM MY FOOD JOURNAL?
You can remove a food by clicking the '-' sign at the end of the food’s row.

Comments
Share X
Nutrition

Food journal how-to

Login