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!
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Gray Gaines, PHNM Coach