Module 5: Track Your Food Participant Guide

Session Focus

Tracking your food can help you prevent or delay type 2 diabetes.

In this session, we will talk about:

  • The benefits of tracking food

  • How to track the food you eat and the calories you take in

  • Different ways to track food

  • How to figure out portion size and calories from food labels

You’ll also get a chance to review different ways to track your food and give it a try.

You will also make a new action plan!

Tips:

  • Try to track your food each day.

  • Track more over time. Start by tracking what and when you eat. When you get comfortable with this, you can start tracking how much you eat, and then calories.

Before we get started:

Before we get into this module, let’s talk a little bit about body shame, body dysmorphia, and disordered eating. Almost 1 in 10 women in the US suffers from an eating disorder during her lifetime, and I don’t want this module to be upsetting to anyone who already struggles with disordered eating, or to trigger someone to start feeling shame about the size of their body.

There’s a lot of talk about calories in this module, and you already know that one of the goals of the DPP is to achieve moderate weight loss. But we’re not here to starve ourselves or to obsess about calories, we’re here to moderate our caloric intake so that we can prevent type 2 diabetes, and every woman’s body is different. Two women could eat the exact same thing and end up at different body weights. So if that’s at all triggering for you, please reach out to your health coach so you can talk more about that.

Benefits of Tracking Your Food

Sally’s Story

Sally is at risk for type 2 diabetes. She wants to lose 15 pounds. She is choosing higher-quality foods and appropriate serving sizes for her meals. However, she isn’t losing as much weight as she wanted after 1 month, even though she is pretty consistent about what she eats every day. Her friend Tina suggested she track her eating for a day. Tina worked with Sally to describe the food she ate on 1 full day, guessing at serving sizes. The next day Sally recorded her meals again, but this time she measured.

The table below compares what Sally tracked each day.

Food Tracking Benefits

  • Increases your awareness of the foods you eat and the beverages you drink

  • Helps you track overall calories

  • Allows you to see how eating smaller portions of the foods you love means fewer calories

  • Increases awareness of portion sizing, especially when you measure food

  • Helps you learn which foods are high in calories from fat and sugar, and how much to limit or avoid

  • Helps you make better choices when eating high-calorie food

  • Shows “hidden” calories you eat or drink without realizing or thinking about it

  • Encourages you to eat high-quality foods and a balanced diet

How To Measure Your Food

How To Track Your Food

How To Track Using Malama’s App

How to Track Your Food in Malama’s App

(note: if you are reading this, you are already using Malama’s app):

  1. After opening Malama’s app, Click the large plus button at the bottom center of the screen (screen 1 below)

  2. Click on Food (screen 2 below)

  3. Take a picture of your food, or Skip Photo (screen 3 below)

Remember to track your activity at least weekly so your health coach can stay up to date on your progress!

Making Sense of Food Labels

1. Serving Size

Start by looking at the serving size. That’s the size of one serving. All the other facts on the label are based on this amount. Also look at the number of servings in the package. This package contains 4 servings. So, if you eat the whole package, you’ll need to multiply all the other facts on the label by 4. If you would like to eat a half serving, you would divide the number of crackers by 2. Use a calculator or your phone if you’d like.

2. Calories

Knowing the amount of calories can help you reach or stay at a healthy weight. Calories are the amount of energy you get from a serving of this food. Many Americans get more calories than they need. Check with a health care professional if you have questions about how many calories you should be eating.

3. Limit Fat, Cholesterol, Added Sugars, and Sodium (Salt)

Most Americans get enough, or even too much, of these nutrients. Eating too much fat, especially saturated fat or trans fat, cholesterol, added sugars, or sodium (salt) can raise your risk of certain health problems. These include heart disease, some cancers, and high blood pressure. Try to get less than 30% of your calories from fat.

4. Get Enough Fiber, Vitamins, and Minerals

Most Americans don’t get enough fiber, vitamin A, vitamin C, calcium, or iron. Consuming enough of these nutrients can improve your health and lower your risk of certain health problems. For instance, getting enough calcium can help strengthen your bones and teeth. Eating plenty of fiber can help you lose weight and lower your cholesterol.

Other ways to find out nutrition facts:

  • Computer apps

  • Smartphone apps

  • Websites

Source: www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm#see3

The Nutrition Facts Label: Look for It and Use It!

Source: www.fda.gov/media/89314/download

Plan for Success

Food Tracking Module and Personalized Pledge

This “Food Tracking” module shares more benefits of food tracking, including how it can double your weight loss! It also includes a tool to choose a personalized way to improve food tracking. You can also create a new personalized pledge to stay committed to your goals.

www.cdc.gov/diabetes/programs/preventt2/quiz.html?week=5

Personalized Pledge

www.cdc.gov/diabetes/programs/preventt2/pledge.html?pledge=2

How To Overcome Challenges

Many challenges we face can seem like brick walls in the way of our goals. Tracking your food intake may seem like just one more thing to add to your busy life. But if you can put yourself first for at least a few minutes of the day to track your food, you will learn things about your eating patterns that will make the healthier choice the easier choice!

Here are some common challenges and ways to overcome them. Write your own ideas in the “Other Ways to Overcome” column. Check off each idea you try in the future.

How To Build on Strengths