hey everyone! who knows what i am doing right now.. maybe basking in the sun, maybe shopping at trader joe’s, maybe eating ice cream. you can be jealous, it’s ok.
i thought that it would be fun to answer a few FAQs and have them auto-publish while i am out and about in palm springs. if you have no interest in reading my answers to some questions.. skip this post. and the next one. and probably the one after that.
Q: what website do you use to calculate your nutritional information for your meals and your recipes?
A: i use thedailyplate.com, which has since been changed to “livestrong”, but i can’t shake the habit of calling it the daily plate.
this website has the option for you to create a free profile and track ALL you daily meals, calories, macros, etc. it also has the ability for you to create recipes using the ingredients in the database and it spits out a handy little nutrition label for you. it’s great!
some have asked me how reliable i think these numbers are.. and my answer to that is that it’s as reliable as it’s going to get! i have cross checked the items on the daily plate with actual nutrition labels and they have always matched up.
you have to use your best judgment when plugging in ingredients. you start typing something and a bunch of options pop up. say i wanted to track something generic, like a fuji apple. well, if i didn’t measure the grams in my apple, i am just going to have to use my judgment.
so, i would type “fuji apple” into the search bar and a bunch of options pop up.
sometimes the first item on the list is what i select and other times i scroll down to pick a different one. as you can see, options for a small, medium and large apple come up.. and you can also see that the small and medium one are both listed at about 150 grams. i don’t weigh my apples.. so i would just pick the top option and go with it.
this is a bad example.. because when i eat and apple i don’t care how many calories it has.. but i am just trying to show you how the website works!
sometimes when you type an item in, options pop up and have the *verified* logo next to them. i always go with verified options if they are there, because it means that the calorie counts and macros are super legit.
for example, if i had some old fashioned oats for breakfast and wanted to track the oats, i type it into the search bar and quite a few options come up. you can see that there are some verified and some unverified choices. i will always go with the verified.
what i like about the website is that you can enter how much you ate and if it does not fall in line with the serving size, it calculates it for you. for example, a serving of oats is 1/2 cup.. but when i eat oats i do 1/3 cup. so, i would select the item (highlighted above) and then plug in how much i actually ate.
you can also specify when you ate this, and it will break down your meals for you. once you click the “I Ate This” button, it calculates the stats and adds it to your day. let’s say i also had some protein powder and peanut butter with my oats and i want to know the whole meal’s stats. i would plug in the other ingredients and it totals it all up for me:
cool! now i know my breakfast was 339 calories, 12 grams fat, 24 grams carbs and 34 grams protein (roughly).
if i wanted, i could plug in the whole day of eats and it will give me individual meal totals and the overall day total. what else is awesome is that it spits out a pie chart for the whole day overall.
here is an entry i made on june 9, 2010. every once in awhile i track things to see where i am. looks like i tracked my breakfast, lunch and snack this day:
as you can see, it tallies each meal and then gives you a pie chart for where you are for the day. this is really helpful if you are just starting out with body for life because you want to get a 40/40/20 ratio. looks like i was right on track for that day.. but if i was high in one area, i could adjust my dinner and dessert accordingly.. eating more or less of one macro. make sense?
when it comes to plugging in recipes, it couldn’t be easier. you go to the recipe generator and plug in a few bits of info.
this takes you to a screen where you fill in the details.. i only fill in the bear minimum because i am lazy.
i type in the title.. and in the description i always type “yum” because—yes, i am lazy. then you type in the ingredients and it’s great because you just type in how much you used and it calculates it for you. you can track by various units such as ounces, grams, cups, tablespoons, teaspoons… and it does all the math for you!
here is my recipe for sweet potato black bean enchiladas.. as you can see, i plugged in various measurements.
it lists the calories per serving below, but pay no attention to that, because it will calculate the numbers when you create the recipe. after plugging in the ingredients, you have to complete the rest of the fields according to your recipe. i am real vague in the directions and prep/cooking time, but i do specify the servings it makes because this is how it knows the stats per serving.
haha.. 2 minutes is all it takes! right.
anyway, click on “create recipe” and then it spits out all the info you need!
that’s a little tiny so i hope you can read it.. but it gives you the ingredient list and the nutrition label. there is also a pie chart below the label:
and you can simply click on the green “I ate this” button and it will add the enchilada to your daily meals! so handy!
it also keeps a running database of all the recipes you have created (with a search bar) so you can go back and search for/click them if you ever make them and eat them.. so you don’t have to plug it all in again.
so handy! looks like all my recipes are “yum”.
sooo there you have it. a full explanation of how i calculate my calories, nutrition labels and all that jazz. hope this was helpful!
this actually turned out to be so long.. so i will just keep this post to one Q+A. you’re welcome.
1. do you use thedailyplate.com?
2. do you use another website to track nutrition info or calories? which one?
xo. janetha g.