Double-check the nutrition information. Do the calories look reasonable for the food you are logging?
3. Log the right portion
Measure portions whenever possible. Unfortunately, most of us are not accurate at guessing.
Use a digital kitchen scale if possible. It is inexpensive and the most accurate way to measure portion sizes.
Use standard measuring spoons and cups to measure food volume.
If you can't measure, estimate portion size using a visual guide as described here. For example, a cup is about your fist's size, and a tablespoon nears the size of a poker chip.
4. Log everything
Record every bite. Even samples at the grocery store count!
Remember to account for condiments, dressing, creamer, and other add-ins in your calorie counting.
Log all beverages, especially alcoholic and other caloric drinks.
5. Review and correct your logs
If your calories seem low, check your log for missing meals, snacks, or drinks.
Review your daily reports. Daily reports include full food names, so you can easily spot incorrect items logged (e.g., hamburger with bun vs. hamburger patty). On iPhone, from the app's Dashboard, tap View All Meals, tap the circle with three dots, then tap Day Totals Report. On Android devices, tap the three dots in the upper right corner, then tap Day Report.
Correct errors as soon as possible, so they don't carry over to multiple days.
6. Be honest with yourself
Although it is tempting to omit splurges from your log, mastering these food tracking tips will help you learn what does and doesn't work to succeed in the future.