I began my weight loss and wellness program on November 23, 2013. Since then, I have been tracking my eating on most days using the ‘app’ called ‘MyFitnessPal‘ (http://www.myfitnesspal.com/). The ‘app’ helps me record what I have eaten and tracks nutrients so I will know at the end of the day if I haven’t had enough calcium or fibre. Gradually it builds a dictionary of your usual foods, so entering the food gets quicker with time. The ‘app’ also allows you to track exercise and the water you drink.
Last evening, I decided to have a look at what I have eaten to try and identify some patterns, to see where I have gone wrong, and to know what I have done right. Since November 17, 2013 (one month ago), I have kept a record of my eating on 19 of 30 days. A simple look at what I have eaten during those days shows me some interesting facts that I can put to work in my future wellness endeavors:
◊ during those 19 days, I ate ‘out’ on five occasions
on three of these, I kept my calories at the restaurant below 500 🙂
on one night, a dinner with friends, I made a bad meal choice followed by a high calorie dessert – I suffered with salt overload for the next five days!
one lunch meal – you won’t believe this one – we had a best poutine challenge (Dairy Queen versus McDonalds) – over 1600 calories wasted on ridiculousness!!! 😦
◊ I was within 200 calories of my goal for the day on 8 days 🙂
◊ on several days I could have saved about 300 calories by limiting my cheese serving size – if I had only 1 ounce of cheese instead of 3 to 4 ounces, I would still have met my calcium goal for the day and saved the calories, salt and fat.
◊ foods I seem to have a hard time limiting: chocolate, potato salad, chicken pot pie and cheese
◊ we have developed a habit of eating salad once or twice a week, and chili con carne at least once a week – good choices, high in fibre and nutrients 🙂
◊ as I’ve reported before, I went to two parties during this time and ate responsibly at both 🙂
◊ my potassium intake is below what it should be on most days – an increase in fruit and vegetables should fix this
Keeping track of my food intake has value beyond the day – weeks later, I can use the food diary to help me make better eating decisions!
Do you keep a food diary? What has it taught you about eating well?
Best always, Alexandra