Reaching your fitness goals requires keeping an accurate account of what you eat each day. We make keeping a food diary easy here at MyFoodDiary, and there are steps you can take to ensure that your reports are a true reflection of your intake. In addition to tracking your foods, examining your thoughts and feelings will also help you see your progress and target areas that need improvement.

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Carbohydrates are a valuable source of energy.

Carbohydrates get negative attention for causing weight gain, but in reality they are a valuable source of energy. One gram of carbohydrates contains 4 calories (the same amount that is in 1 gram of protein). Carbohydrates are broken down by the body into glucose, which is used for energy. The reason carbohydrates are often recognized as unhealthy is that many high-calorie foods (such as baked goods) contain a high amount of carbohydrates.

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Protein serves two main roles in the body: 1) it is a component of tissues in the body, and 2) it plays a role in the enzymes that trigger chemical reactions. Health professionals recommend that 10 to 35 percent of daily calories come from protein. By choosing high-quality sources and making a few creative changes, you can find easy ways to increase protein intake.

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Use smaller dishes.

Grabbing a smaller plate or bowl may seem like a small change, but it can make a big difference in how much food you serve yourself. Research shows that larger bowls can cause us to take as much as 30 percent more food! Smaller plates require less food to fill and make portions appear larger, which leads to eating fewer calories without feeling deprived.

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Fat was once considered bad for health, but as research has evolved we now know that all types of fat are not equal. Fat is an essential component of a healthy diet. It plays a role in brain health, helps build cell membranes, and allows the body to absorb fat soluble vitamins. However, some fats can increase your risk for heart disease and stroke.

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Don’t restrict your salads to only leafy greens. These healthy whole grains add a burst of flavor, texture, and nutrients to make boring salads more exciting.

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Before you throw away those food scraps, take a second look. Are they edible? You might be surprised to find that many of the stems, tops, and leftover pulps that you often discard can be reused in delicious and healthy ways.

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You know that packing a healthy lunch will help you stay on track, but chances are you struggle to find the time. Planning ahead and preparing healthy lunches doesn’t have to take hours. By getting organized and creating a routine, you can save time while always having a nutritious lunch that is ready to eat when you are.

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What are the Benefits of Teaching Children How to Cook?

Cooking healthy foods as a family can improve nutrition while providing quality family time. Cooking with children sparks an interest in healthy foods and can increase the willingness to sit down and share a meal as a family. Preparing food gives children the opportunity to make a meaningful contribution to the family, which leads to a sense of accomplishment and can build self-confidence. The cooking skills your children develop will last into adulthood, giving them the tools they need to live healthier lifestyles.

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Practice food safety.

When working with raw meats, poultry, and seafood, practice good food safety to prevent foodborne illness. Never use the same tray or plate for cooked meats that were used to bring raw foods to the grill. Wash your hands with soap and water after touching raw foods. Disinfect surfaces that have come into contact with raw foods. Stay mindful of the rags you use around the grill. If you’ve used them to wipe dirty hands, get a new one and designate it for clean hands only.

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