Tracking Our Food
Bring a small book to track wherever you go!
Personally, I used to not track my food intake, as it always felt like a chore – but when I did, I always saw a shift in my portion control and meal spacing. Now that I’m starting to track everything, I’m also more prepared in advance, as I know I’ll be writing it all down. As someone with a sensitive gut, it really helps to identify the dos and don'ts. Game changer!
Resources for Food Trackers
FASTer Way to Fat Loss – a premier health and fitness program (I am a certified coach)
MyFitnessPal – a free app
Genia’s homemade DIY daily tracker
Write down:
All your food and drinks
Time you ate
Portion sizes (be honest about what you eat)
How you feel before and after eating
Any trigger foods or emotional eating caused by stress or boredom
I recommend limiting refined grains, added sugars, unhealthy fats, and processed foods – focus instead on whole foods, veggies, legumes, healthy fats, meats, herbs, and spices. Here is a personal food tracker for you to use:
Date:
Water/Drinks:
Breakfast:
Lunch:
Snack:
Dinner:
Dessert/snack:
Movement/exercise/yoga:
Stress management:
Here’s a golden plan I recommend to start your day healthy and wise:
Morning
Begin the day with one glass of room temperature water and one glass of hot water (you can add lemon or ginger root).
Breakfast
Keep your breakfast easy to digest so that your meal doesn’t weigh you down. Focus on low glycemic index foods, fiber, protein, gluten-free oatmeal, buckwheat, and berries. A simple, inexpensive, and quick meal is a protein shake with berries (low glycemic index) – it’s less dense and will keep you energized. You can always enrich your shake with other nutritious calories to feel satisfied.
Lunch
2 cups vegetables
½ to 1 cup sweet potatoes, yams, rice, quinoa, buckwheat, oats
½ to 1 cup of protein
1-2 tbsp of healthy fat: extra virgin olive oil or ½ of an avocado
Seasoning: sea salt, herbs, garlic
Snack
¼ to ½ cup nuts
Cut up vegetables or rice cakes with 2-3 tbsp of hummus/guacamole
1 cup of berries or fruit
Vegetable juice
Protein smoothie (you can have two smoothies in one day)
Dinner
2 cups vegetables
½ to 1 cup of sweet potatoes, yams, rice, quinoa, buckwheat, oats
½ to 1 cup protein
1 to 2 tbsp extra virgin olive oil or ½ avocado
Note: if you’re looking to lose weight, only add starchy foods at dinner
My personal DIY tracker
Genia’s Spoon Me Tips
While the example above provides a great start, it is important to vary your meals. Every day is different, and don’t hesitate to have an extra snack if your blood sugar is low.
It is remarkably easy to forget what we eat from day to day – tracking your food might surprise you. You may notice you’re eating too much or too little, or not enough of an important nutrient that will get you to your goal.
Much love in your kitchen and body,
Genia