Levels of Food Logging
Levels of Food Logging
Logging food entries can be as simple as a single entry, or as detailed as capturing every single ingredient in the meal. Each level of logging has its pros and cons. Whichever way is right for you depends on your goals and the data you want to enter.
Level 1: The Single Entry
Easily search for the name of the food in the database. In this case, search for “cheeseburger,” and choose one of the database entries to add to your diary.
In the example of logging a cheeseburger, your diary entry would look like this:
Use this method if:
Your goal of food tracking is to capture your food choices.
You don’t need your calorie estimation to be accurate. Since every database entry is built from a different recipe, the nutrition information can be pretty different. It may not even be a close representation of your meal. For more accurate calorie counts, look out for database options with the green check mark or “verified” badge, and choose the entry that best represents your meal.
You don’t want to spend time and effort tracking calories.
You eat out often and don’t have access to the ingredients list.
Your meal is pretty close to the generic representation of the meal.
Level 2: The Main Elements
Log the items that make up the main parts of your meal. In the example of logging a cheeseburger, your diary entry would look like this:
We’re leaving out the lettuce, tomatoes, onions, and pickles since they are low in calories in small volumes.
However, if your meal contains ingredients that are high in the nutrients you care about tracking such as calories or sodium, be sure to account for those ingredients. For example, toppings like bacon, avocado, nuts, etc. could contribute a lot of calories, sodium or fiber, so don’t forget to count them!
Use this method if:
Your meal is different from the generic version. (eg. Your cheeseburger uses whole wheat buns instead of regular white buns, or you’ve omitted or added certain ingredients, like cheese or mayo.)
You want a more accurate record of your calories and nutrients, but don’t want to spend too much time logging every ingredient.
Level 3: All the Details
Log every ingredient used in your meal. This takes a lot of time and effort and works best when you prepare most of your own meals. This way, you can account for cooking oils, sauces, and portions. Your diary entry will look something more like this:
Use this method if:
You want to be as accurate as possible when tracking the calorie and nutrient values of your meal.
You’re willing to spend time and effort logging every ingredient used.
You’re tracking the impact of the foods you eat. (e.g., Identifying food allergens and intolerances).
You’re preparing your own recipe, or you have the nutrient information readily available so that you can copy the item directly into a recipe or your diary.
You tend to eat this meal often. (We recommend saving this as a recipe for future logging.)
There you have it!
Feel free to mix and match methods as you see fit. You may find yourself switching between methods based on what you’re eating, how much time you have, or where you are in your health and fitness goals.