Weighing, measuring, & tracking your food definitely comes with a learning curve and incorrectly tracking meat, carbohydrates (like rice and potatoes), and veggies is actually super common. And obviously incorrect estimating could lead to a lot of frustration or lack of progress. Worth mentioning that tracking food is an inexact science anyway – But the goal is to do things consistently a certain way to minimize error as much as possible.
Nutritional labels on meat packages are always for RAW data.
For example: If we scan the label for chicken from Costco, it’s 26p 1.5f for 4 oz of RAW meat.
If we place that meat in a skillet, it’s going to cook and shrink down. So maybe you weigh that same 4 oz AFTER cooking and it weighs 3 oz. Imagine if you had weighed out 4 oz cooked. 4 oz raw =/= 4 oz cooked! (If we want to get technical, 5.3 oz raw equals 4 oz cooked)
Since we tend to cook in bulk and cook in advance (or at least we hope, cuz preparation = life), it’s probably more useful to track cooked meat.
Two Ways to Track Cooked Meat:
1.) Used a Cooked Entry. For example: “Chicken Breast (Grilled, Skinless) – 4 oz cooked = 34.5p 4F.
2.) Do math & use raw entry. Typically, 4 oz raw = about 3 oz cooked. 3 oz cooked probably = about 5.33 raw. (Multiplier is 0.75 – You will take 3oz cooked divided by 0.75 = 4oz raw)
Same thing, nutritional labels on packages for stuff like potatoes = raw data.
If we scan a label of tri-colored potatoes, 150g raw potatoes = 3p 26c. Let’s assuming we only have cooked potatoes, however, so if we measured out 150g cooked, we’d actually log 200g raw potato (aka 4p 35c) because we took 150g/0.75 = 200g raw.
1 cup of cooked white rice generally = 40c.
1 cup cooked brown rice = 45c
Same thing as meat or potatoes. Veggies will shrink down. Take cooked weight/0.75 and then log that raw weight.
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