Part 2

Besides tracking calories you can look at different ways to manage eating. Tracking alone is going to help you be mindful. It is going to show you when you are eating mindlessly and bring intention to it.

Track Portions. You can track serving size and portions on a plate. You can find portion recommendations for each food and track that. www.choosemyplate.gov is a resource for this. It tracks what a portion is, then gives you how many you need of that portion of food per day. For example, if a portion of meat is the size of your palm, that doesn’t mean you get one per day, it means depending on your weight and nutrition goals, can get a certain amount of meat servings a day. Same with vegetables, carbohydrates, fats and overall protein.

Track Hunger. Track your hunger levels and eat with only hunger. Are you eating with biological hunger?

Track Fullness. Are you eating until you are stuffed? Or eating until you are satisfied, not hungry anymore but not full. Depending on where you stop, this can make a difference in calories that adds up over time.

Track Vegetables. Vegetables are highly nutritious, super low in calories and take up some volume. If you are looking to eat better, meet recommendations and just lose weight this is a great place to start. See if you can get the recommendation.