Since I started tracking my food I have learned...

jwerman

Soooo much! One that opened my eyes a lot was...that my favorite fast food breakfast burrito had almost a full days worth of calories and enough sodium to choke a horse! Thankfully, I have found much more nutritional options and more satisfying too! That's a switch I am glad to make!!

lindat26

even when i think i know what i am eating and i do not track it, i still mis-judge my portions. i love this site! :flowerforyou:

eryn415

Since beginning to track my food, I've learned I can adjust to things that I thought were impossible to face before.
1. I now drink my coffee black instead of with cream and sugar. It still gives me a little coffee kick, but I drink less and eliminate the calories/fat/sugar of the cream and sugar.
2. I drink water at every meal and can't remember what I used to drink at meals before.
3. Diet Coke is disgusting. So is mayonnaise and ranch dressing. These tastes (or dis-tastes, I guess?) I developed in learning to eat better.
4. Veggies are
5. Whole wheat bread is great.
6. Don't have cookies or chips in the house or I will eat them. And it's ok to eat them from time to time, but not all the time.
7. Veggies are great. They add volume and taste.
8. FRUIT!!! Yum. And really keeps things moving. HeeHee

kellyscomeback

Not all salad is created equal and just because its lettuce doesn't mean it's "good for you". Today I was at a playdate full of pizza's and Chinese Salad from Costco. I plugged in a serving of salad to see the nutrition facts: 2/3 of a cup and 375 calories. Pass!

LadyByrd77

I have learned that my sodium intake is too high!

Peep_chic

Salads from restaurants are not always the best choice. In Red Robin there is a salad with more than a 1,000 calories yikes.
I learned that the treats I used to have like milkshakes, and desserts from restaurants aren't worth my calories. Even if I save enough calories I'd rather skip the strawberry frappucino from starbucks. (450 calories, 68g sugar).

dylanco

I've learned:

1. I can have 4 small meals a day for weight loss.

2. I have the innate capacity to eat more than my daily allowance of calories as carbohydrate-laden snacks in the evening -- in addition to 3 meals a day. In response, I've increased my protein consumption and drastically reduced carb consumption. This has killed my evening cravings.

3. No matter what I eat I almost always go over on sodium RDA. I'm reducing my reliance on lunch meat and prepared foods in order to reduce sodium intake.

Good luck to everyone!!!

photorific

I love cheese, and have 2 mindsets about it - it's not worth the calories if it's going *on* something, where I can't taste it too much. However, I will eat that same piece of cheese plain, because I love it so.

mywaytobeingfit

That I can still go out to eat with friends or family and still enjoy myself if I just plan ahead. By planning ahead I probably would not choose what I did had I just picked it at the restaurant.

Also that after a year of struggling to get back on track that by tracking every day I can be.

Thriceshy

I've learned just how much food I really can have on 1,600 calories a day, so long as my choices are thoughtful and I opt for healthier versions of favorites whenever possible.

Kris

cheddarboy

I think for me its cereal, I've eaten clean foods for a long time but since logging thats the biggest surprise. I often used to eat 2 bowls and a few other things in one meal. One bowl with milk is often 250ish calories.

mthorne313

I've learned:

1. I can have 4 small meals a day for weight loss.

2. I have the innate capacity to eat more than my daily allowance of calories as carbohydrate-laden snacks in the evening -- in addition to 3 meals a day. In response, I've increased my protein consumption and drastically reduced carb consumption. This has killed my evening cravings.

3. No matter what I eat I almost always go over on sodium RDA. I'm reducing my reliance on lunch meat and prepared foods in order to reduce sodium intake.

Good luck to everyone!!!

Sara Lee now has a lower sodium turkey, ham, and roast beef. I know sandwich meat is VERY high in sodium; so, on Monday I actually went to Walmart to get a turkey breast to bake myself and slice. It was 660 mg / g *not sure what measurement* of sodium still!!!! the lower sodium ones carry between 400 & 450 on the turkey / serving.

HappyHealthyHolly

I've learned to look at what is really in the food I eat.
I've learned what portions really are, as well as that they are perfect sizes for what I need, if not more than enough. There are many things that I often cut in half.
I've learned that fun food can fit into my day with a good plan in place!
Basically I've learned the concept of food & how quickly it adds up. So I do my best to make every calorie the healthiest & most filling that it can be!

corgifan

Cheese...most definitely. Also, someone already took juice. (V8 w/ Green Tea is only 50 cals). Greek yogurt...a WHOPPING 190 cals...think I'll pass.

Which Greek yogurt are you using and how much? Fage 0% Plain yogurt has 100 calories and 18g of protein for a 6 ounce serving (the caloric equivalent of a Yoplait Light yogurt cup). I'd much rather take that with some fruit for a 150 calorie snack or breakfast versus a Yoplait Light which is also 100 calories, but twice the sugar (14 g) and far less protein (5 g).

Just trying to offer ideas...if you like Greek yogurt it can be incorporated in a very healthy way that won't kill your calorie intake.

corgifan

I've learned that I can easily make treats work in my diet plan, I just have to be proactive about it. I've also learned to avoid processed foods as much as possible, even the low calorie versions. If it comes in cardboard it's 90% likely to be a sodium trap or devoid of protein.

szczepj

3. Diet Coke is disgusting. So is mayonnaise and ranch dressing. These tastes (or dis-tastes, I guess?) I developed in learning to eat better.
4. Veggies are
5. Whole wheat bread is great.

I use to HATE Mayo about a year ago, but started eating it on my turkey subs. But looking at mayo is DISGUSTING. We buy Miracle Whip light whenever we can. I'm thinking about keeping it in my dorm room to sub it for mayo.

I finally bought MY first wheat bread, only because I tried it at a friends house and it wasn't grainy. Yay healthier

Gottagetfit4me

LOL. Fun and smartpost!

I have learned that the only food more deceiving than cheese is hummus! Seriously, why even eat just two tablespoons?

I used to eat large amounts of hummus because I never paid attention to calories or what was or was not healthy for you.
Now, I use hummus as a dip for my veggies for the day - 2 tablespoons is enough to dip them in. It's a compromise :-)

Coffee is another thing I have cut back not - not so much the coffee but the flavored creamer.

Katie3784

The serving size of salad dressing really does go a long way!

healthyjen342

great post! I'd have to say I learned a lot about portion control..I was backwards..eating TOO MUCH of the starchy stuff and TOO LITTLE of the veggie stuffs...I swapped it around..and SUCCESS!

xreinvention

That I don't have to eat everything on my plate when I go out to eat.

bethdris

Coffee (with cream and sugar) has so many calories and fat in it. I'm a coffee addict and drink several cups a day. It wasn't until I joined MFP that I realized I can reach 1200 cals a day in coffee alone.

I found this out too and switched to fat free half and half and splenda. At this point I am starting to drop the splenda and just going with half and half. 20 cals for 2 tablespoons!

jessradtke

I have learned to add foods to my diary *BEFORE* I put them in my mouth! I've added things to the diary then decided they just weren't worth it and made better choices. I've also decided at times that they were worth it, which allowed me to make adjustments to the rest of my meals and/or my exercise.

debbiequack

A supposedly healthy Protein bar has about the same amount of calories as a snickers, with a little extra added protein !

Great thread.

Debbie

CeejayGee

The very first thing I realized was how many calories Iw as consuming in my morning coffee! I would put like 5 packs of sugar in, plus 1/4 a cup of half and half. OMG! Slowly I weaned myself off...now I use 1 pack of splenda and 2-3 ounces of milk. My "splurge" is a latte @100 cals.

adagolden

I learned that flavored greek yogurt was so much sugar so I switched to plain with honey and granola.

I learned to spend more time in the produce section and less time in the frozen food section.

I learned that I snack too much.

I learned that I need to eat more fat...good fat so I now love guac and almonds.

unsuspectingfish

Wow how big was that portion of cheese? A mini babybel or dairylea/ laughing cow triangle comes in well under those cals! Plus the protein is worth it.

A 1"x1" cube of real, good, hard cheese is generally worth 100+ calories. To me, it's worth the occasional treat, but only if it's the really good stuff.

LorinaLynn

ONE Pop Tart is considered a serving, and two tarts is about 400 calories.

And I can eat a helluva lot more for breakfast for the same 400 calories than two nasty little tarts.

cupotee

I have learned that I've NEVER EVER eaten a single serving of cereal -- 1/2 cup. . WTH? No thanks, not worth it. I won't even buy it anymore.

I'll never forget the day I actually measured out 3/4 of a cup of Honey Bunches. The meager sprinkling barely covered the bottom of my bowl. In my head, I was like "... so this is why I'm fat."

seasonalvoodoo

The very first thing I realized was how many calories Iw as consuming in my morning coffee! I would put like 5 packs of sugar in, plus 1/4 a cup of half and half. OMG! Slowly I weaned myself off...now I use 1 pack of splenda and 2-3 ounces of milk. My "splurge" is a latte @100 cals.

My splurge is an iced venti nonfat latte for 130 cals

jermag27

That the FDA needs to rethink their food pyramid IMMEDIATELY. That is why America is obese.