How to track your diet and calories

Tracking Diet and Caloric Intake in the FitVisio App

To log your meals, follow these steps:

1. On the main screen, under the overview section, select 🥗Food in the form.
2. Enter the name of the meal.
3. Adjust the date of the entry (if needed).
4. Fill in the nutritional information for your meal (optional).

After each entry, the food and calories overview will update.

Tips for Calculating Calories in Food

Get Accurate Information About Ingredients:

1. Read Labels: Food packaging contains detailed nutritional profiles, including calorie counts.
2. Use Online Databases: Many apps and websites have extensive databases of foods and their nutritional values.
3. Weigh Ingredients: Weigh all the ingredients you use. Don’t forget to include "hidden" ingredients like sauces, butter, oil, and added sugars.

Understand Changes During Cooking:

1. Water: Foods absorb water during cooking, which can affect their weight and caloric value. For example, 100 g of dry pasta weighs more after cooking, but the caloric content remains approximately the same.
2. Fat: Cooking methods like frying or baking add fat to foods, increasing the total calorie count.

Calculate Total Caloric Intake:

• Add Up the Calories of Individual Ingredients: Multiply the amount of each ingredient (in the same units) by its calorie count per 100 g.
• Include Calories from Spices and Oils: If you used oil or spices, add their caloric values.

Example:

To calculate the calories in a serving of cooked rice:

• Find that 100 g of dry rice contains 350 kcal.
• Weigh how much dry rice you used (e.g., 50 g).
• Calculate:50 g * (350 kcal / 100 g) = 175 kcal.
• If you added oil or other ingredients, add their caloric values.

Tips for Beginners:

• Rounding: You don’t need to calculate calories to decimal places; round to the nearest whole number.
• Estimates: Initially, you may estimate portion sizes, and your estimates will improve over time.
• Be Kind to Yourself: Counting calories should be a tool for improving your health, not a source of stress.