Using free version of My Fitness Pal

• Logged for 2 wks

Macronutrient Mix

1. My goal was:  Carb 40%, Pro 30%, Fat 30%
2. Actual was:  Carb 40%, Pro 18%, Fat 45%
3. The Good –
   1. Changes I’ve made in last 2 mo’s are on the right track
   2. Quality of Pro, Fats are high…so %’s are not a huge red flag
4. Suggestions –
   1. Remember that Pro & Fats are closely linked
   2. Add in low-fat Pro sources – seafood, chicken breasts

Digestive Track Issues

1. Struggle w/ bloating, GI issues
2. The Good –
   1. Very high fiber diet
   2. Lots of raw foods
3. Suggestions –
   1. Break up meals into smaller portions…eat more frequently
   2. Cook more of the veggies…decrease amount of “raw” foods
   3. Drink at least 8oz of water w/ every meal, snack

Calorie Spread

1. The Good –
   1. Eating reasonable amount of cal’s for my goals
   2. Snacks are big enough to keep from getting too hungry
2. Suggestions –
   1. Increase size of breakfast so that 3 meals are more equal in cal’s
   2. Have two breakfasts instead of one

Reasons To Log:

• Interesting!  Good to know what you actually do vs think you do
• Encourages change
• Education – the more you know about what makes up foods, the better you can choose!