There are multitudes of apps, websites and books claiming to be the answer to your weight loss or healthy eating questions. It can be overwhelming. After years of working with clients, there are a few technological tools that my clients and I find very helpful with weight loss and eating better.
If you like apps for smartphones or tablets, I recommend MyFitnessPal, which is well-reviewed by dietitians. I've used it for years and find it helpful, and I've had many friends, family members and clients use it and see success with it. It's based on the information found on the Nutrition Facts label. Users of the app enter the calorie, fat, carbohydrate and other information from the Nutrition Facts label (or from a website that contains such information) for each food. When you use the app, search for the food you plan to eat, then enter it for that meal. There is even a barcode scanner that uses your phone or tablet's camera to scan the barcode of what you
are eating and matches it to a food that is already in the database. The app also estimates energy expenditure based on any exercise you enter. The app keeps a running total of your calorie intake versus expenditure for the day. Finally, you can also sync other exercise-tracking apps with this app.
If you prefer websites, two websites I recommend to help track your eating habits and exercise are www.myfitnesspal.com and www.supertracker.usda.gov (also known as Supertracker). Supertracker provides much of the same information as MyFitnessPal, but it also provides your estimated intake of vitamins and minerals. This can be especially helpful if you are trying to limit or increase how much you eat of specific vitamins or minerals.
To learn more about food groups and which foods go in which groups, visit www.choosemyplate.gov. The plate method of eating is a great way to ensure you get all the nutrients you need from a variety of foods.
If you prefer a non-technology resource, pen and paper is a fine way to track your diet and exercise. Start by setting some goals for yourself. Think of your goals as small steps you can take to eating better. And remember that you are human! You are going to eat not-so-healthful foods, and that is OK. Enjoy indulging once in a while. Then get right back on track. You can do it!
Lynn Grant is a registered dietitian and certified diabetes educator. She works at Capital Region Medical Center and provides diabetes education and outpatient nutrition counseling by appointment.
Vegetable Stir-Fry with Ginger and Cashews
Makes: 8 servings
Feel free to add skinless chicken, tofu, lean beef or lean pork to add extra protein. Adding extra vegetables such as bell peppers, zucchini and green beans will provide more vitamins, minerals and fiber.
Ingredients:
1 pound fresh broccoli, rinsed
2 medium carrots, rinsed
2 tablespoons canola oil
1 tablespoon peeled and grated ginger root
1 clove garlic, minced
2 cups (6 ounces) fresh snow peas, ends trimmed and strings
removed, OR 1 (6-ounce) package frozen snow peas, thawed
1 cup (8 ounces) shiitake mushrooms (optional)
2 green onions, rinsed and cut in thirds
1/2 cup water
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice wine (such as mirin; optional)
1 tablespoon sugar
1 tablespoon sesame oil
1/2 cup chopped cashews
Directions: Cut the broccoli tops in florets; set aside. Cut the broccoli stalks and carrots in matchsticks. Heat the oil in a wok or large non-stick skillet over medium-high heat. Add the broccoli stalks, carrots, ginger root and garlic. Stir fry (cook and stir) for one minute. Add the broccoli florets, snow peas, mushrooms and green onions. Toss gently to mix ingredients.
Combine the water, soy sauce, rice wine and sugar in a small bowl. Whisk until sugar is combined. Mix into the vegetable mixture. Cover; cook for about two minutes or until vegetables are fork tender. Remove from heat. Drizzle with sesame oil and toss. Sprinkle with cashew nuts and serve warm!
Nutrition per serving (3/4 cup): 132 calories, 9 grams total fat, 1 grams saturated fat, 183 milligrams sodium, 280 milligrams potassium, 10 grams total carbohydrate, 2 grams dietary fiber and 3 grams protein.