Tracking is a pain this a$$ sometimes… but you have to get to know the foods you’re eating!

Save some time:
🥬Vegetables have very little calories—it’s ok to estimate these. Or, do like I do & save 50-100 calories at the end of the night for your vegetable intake (lower for lower veggies, I eat between 6-8 servings daily).
🥤Low/zero calorie sauces are fine to estimate. Things like sriracha, soy sauce, diet coke, flavoured waters all typically have very few or no calories.
🫒Spray oils have 0 calories (per 1/3 second spray) BUT even with a longer spray, the calorie amount is going to be extremely low—ok to estimate.
🍌Fruits like bananas, apples, grapes, & mangoes typically hold more calories than our berry friends. You can estimate if needed, but it’s best to weigh out these foods!
🥩Protein sources are typically low calorie with their density kept in mind. Again, these foods can be estimated but for more accuracy, weigh it out!
🍧Pre-packaged foods like yogurt, protein bars, and packets of oats should be tracked but don’t necessarily need to be weighed as their calorie amounts are listed for that particular serving.
🥑 Foods with higher grams of fat should always be weighed and tracked. Fat hold 9 calories per gram, making it the highest of the macronutrients. It’s best to weigh!
🍚High carb sources should always be weighed and tracked as it’s VERY EASY to underestimate the calories and over pour the rice or pastas. I prefer weighing the raw weight before cooking!

Hope this helps ya save some time!


   Gray Gaines, PHNM Coach