This morning, as I was tracking food for the day, it got me thinking. Some people love counting calories, others prefer focusing on macros, and some go by hand portion sizes. Then, there are those who feel completely overwhelmed by all of it—and end up doing nothing to track their food. Sound familiar?
Let’s start with why you should track your food at some point. If you’re not tracking, you don’t really know what’s happening with your nutrition. Ever have days when you feel amazing and others where you feel like junk? Some days you might have tons of energy, and others you’re dragging. Without tracking, it’s hard to see what’s contributing to those ups and downs. Plus, if you’re already overwhelmed with life, the idea of adding one more thing like tracking can feel impossible. I get it.
But here’s the thing: tracking gives you insight into what’s really going on. It’s not just about what foods are healthy or not—it’s about seeing the overall picture of how food impacts your energy, mood, and progress.
A couple of my clients had some real eye-opening moments recently.
One of them had a habit of eating something sweet after dinner. We’ve all been there, right? She used to have a small bowl of Frosted Mini-Wheats after meals. Once she started tracking, she realized how much added sugar this was contributing to her diet. (Quick side note: at NHF, when we talk about “diet,” we’re just referring to what you eat, not restrictive plans like keto, calorie-cutting, or intermittent fasting.)
Another client loved grabbing Five Guys for dinner—and who doesn’t love a good burger? She made it “healthier” by skipping the bun and mayo, but when she logged it, she saw that her lettuce-wrapped burger was nearly 200 calories more than if she’d made it at home! Now, 200 calories might not sound like much, but if you’re adding that up with every meal, it quickly turns into an extra pound in less than a week.
This is where tracking comes in handy—it helps you see what you can’t otherwise know. But weight… I mean, wait, there’s more!
This morning, I had cottage cheese, grapefruit, and coffee with half-and-half for breakfast. Everything was planned out the night before, so my macros were on point: I’m hitting my protein, going a bit under on carbs and fats, and staying under my calorie goal. Easy peasy, right?
But here’s the question: did you notice what’s missing from my breakfast?
Where are the veggies?!
Even though I was hitting my numbers, was I nourishing my body fully? Vegetables are key to keeping your cells healthy, and if your cells aren’t healthy, your body can’t function optimally. Sure, I might lose weight, but will I actually lose body fat? Will I gain muscle? And more importantly, will my heart, brain, and overall health improve? Without proper nutrients, like veggies, it’s not just about the number on the scale—it’s about whether my body is truly becoming healthier.
Luckily, I saw this coming (thanks to tracking!) and stocked up on pre-cut veggies yesterday. This morning, I grabbed yellow and red peppers, cucumbers, baby carrots, and broccoli—boom, instant upgrade to my breakfast! And I felt fuller and more satisfied too.
Here’s the thing: tracking doesn’t have to be forever. For most of my clients, it’s a temporary tool—unless you end up falling in love with it, which, honestly, many do. But if tracking isn’t your thing long-term, here’s my tried-and-true advice:
Focus on balance.
At each meal, aim for:
- Half your plate filled with veggies
- A good portion of lean protein
- Healthy fats
- Add starchy carbs after a workout.
If you can consistently eat like that (and by “consistently,” I mean most days with a couple of treats here and there during the week), your body will naturally settle into its healthiest weight and feel its best.
But if you feel like you’re already eating like this and not seeing the results you want, I challenge you to track your food for a full week. Log every little detail—you might be surprised at the small changes you can make for a big impact.
Would a FREE nutrition check-up with me help? Click here to schedule it – but read the instructions first. This isn’t just a show up, you have to be willing to do the work to get me the data before hand. You are only going to get out of something, what you are willing to put into it.
P.S. If you tried it on your own and are ready to work with a coach to get to a solution, and move your health and fitness to the next level, book a free intro phone call with me! Can’t wait to work with ya!