READ. THEN DO.
Food numbers, with context
A practical reading route for understanding a label, a portion and the limits of a calculated estimate.
Choose the right food record
Match raw, cooked or packaged state before entering a weight.
Open this step ↗Work through one meal
Use grams or your package label, and include the ingredients you actually add.
Open this step ↗Keep the bigger picture
Return to a flexible meal pattern. Totals alone do not establish dietary adequacy.
Open this step ↗