Many Americans have turned to calorie-tracking apps or traditional pen and paper to keep track of their food intake and physical activities, aiming to ensure that they burn more calories than they consume. However, some individuals may find that the number on the scale remains stagnant despite their efforts, which could be attributed to inaccuracies in how they weigh their food. Physical therapist Olivia Van Guyse emphasized the importance of properly weighing food, noting that if a serving is 2 ounces dry or uncooked, it should be weighed as such. She demonstrated this by showing her TikTok followers what 2 ounces of dry spaghetti looks like, revealing that the weight significantly increased after cooking.
Van Guyse also mentioned that the same rules apply for other foods such as rice, vegetables, and meat, which tend to increase in weight when cooked. Registered dietitian Danielle McClellan echoed this sentiment on TikTok, advising her clients to weigh their food after cooking and ensure that they select the “cooked” option in their food-tracking apps. McClellan demonstrated this by preparing 45 grams of dry brown rice, which increased to 143 grams when cooked. She highlighted the importance of accurately inputting data in food trackers, noting that the net carbs differ significantly between cooked and uncooked rice.
By accurately weighing and measuring food both before and after cooking, individuals can track their calorie intake more effectively and potentially see improvements in their weight loss efforts. Making it easier to meal prep by cooking large batches of food and portioning them out throughout the week can also contribute to better adherence to dietary goals. Ensuring that the correct serving size and food type (cooked or uncooked) is selected in food-tracking apps can provide a more accurate representation of caloric and nutrient intake, enabling individuals to make more informed decisions about their diet.
McClellan’s advice on tracking cooked versus uncooked foods in food-tracking apps can help individuals better understand the nutritional content of their meals and make adjustments accordingly. By specifying whether the food is cooked or uncooked, individuals can ensure that the data in the app aligns with the actual serving size and nutrient composition of the meal. This level of accuracy can be crucial for those looking to manage their weight, improve their dietary habits, or achieve specific health goals through food tracking and monitoring.
Properly weighing and measuring food is essential for accurate calorie tracking and understanding one’s dietary habits. By following the guidelines shared by healthcare professionals like Van Guyse and McClellan, individuals can enhance the effectiveness of their food-tracking efforts and potentially overcome plateaus in their weight loss journey. Embracing these tips and incorporating them into daily meal prep routines can lead to more successful and sustainable progress towards health and wellness goals, ultimately contributing to improved overall well-being and quality of life.
