How to Track Food

I don't track here, but I do have a Goals app that I bought (under $5), that allows me to create as many goals as I want-I'm using this to track my progress transitioning to a more whole foods/DASH diet. These are my January goals that I'm working towards-

(using the serving sizes recommendations from DASH)

servings of vegetables: 100 (will increase this next month)
servings of fruit: 75 (will increase this next month)
servings of fish: 4 (4 ounce portions)
servings of beans: 20 (this is higher than what DASH recommends but I'm using beans as a protein source since I'm reducing my meat intake)
serving of ground flaxseed: 25 times
servings of whole grains: 50 times (lower than DASH recommendation but I'm just not a big grains eater-will work on increasing this next month)

I can update the app I'm using throughout the day, adding servings as I go. This doesn't encompass all the foods I eat, but by focusing on these goals, I'm minimizing things like meat, added oils, snack foods etc. I've been doing this system for a little over a week and I'm down a half a pound, without tracking calories.

Edited by: CD24020677 at: 1/4/2019 (09:03)

Yes!

The mineral amounts throw me off. I use the DASH menus heavily, but when I put in my foods on Spark tracker, I'm always low on magnesium and potassium. I believe my accounting is incorrect as I don't have time to readjust fruits daily although I start each day with mixed seasonal fruits. You have a much more accurate method. I just use ounces - not so good.

Edited by: GINNAR at: 2/26/2017 (07:10)

What I started to do is use the Spark Menu site but not their daily plan and change to the correct amount of fat, protein,carbs and the correct amount of vitamins and minerals,you can also add any vitamin or mineral not listed, I added Magnesium. I figured out the correct % converted to grams for my calorie range. I listed a while a go on this site the g. amounts for different calories. If I want more potassium I have a list of high potassium foods to use in my menu. I make up my menu and do not use theirs but now I have the correct stats on it for me. Every day I plan the menu ahead of time to get the correct nutrition.

New DASH start. Lost pounds last year using the Gold book. A gain this fall has me back to needing the program. I'm using the Action Plan to take control . Since it is Marla's Heller's plan I hope it will work. If Anyone has suggestions for tracking food intake, I'd love to share.

I keep my menu planned for 7-14 days and add to it every day, so when I shop I can print out 7 days of a grocery list. I do not use the Spark people tracker as I have kidney disease and use the Davita kidney disease site as it has some recipes I can use. I do add higher amounts of potassium and salt as my body needs more but have changed their recommendations so it is correct, when the day comes I correct the menu if I need too and by planning ahead I adjust the menu to get everything my body needs and save money by using some things I have on hand in my recipes.allrecipes.com has lots of recipes and you can change the amount to how many you want to serve even 1-2 people if you want, they have a few lists of low calorie recipes if you look.

Hello!
I asked our team members to address your questions.
I just use the Spark Tracker.

I am new to the Dash Diet. I have been searching online for trackers and meal plans. I have some questions.

What is the best way to track food?
Is there an app you use?
Do you use the Spark tracker and how do you adapt it?
How do you start making meal plans?