Thinking about tracking your meals? Learn the basics of food logging, why it helps, and how to get started with MyFitnessPal.

The post What You Need to Know Before Starting to Log Your Food appeared first on MyFitnessPal Blog.

You know that moment when you finish a meal and wonder, Did I actually eat enough protein? Or you can’t figure out why you’re suddenly starving at 4 p.m. every day? 

You’re not alone—and that’s exactly where food tracking can make a difference. At first, the idea of logging everything you eat might sound tedious or intimidating. But many people find that once they start, it’s like flipping on a light switch: patterns emerge, blind spots become clear, and small changes start adding up. With the right approach, food tracking doesn’t have to take over your life. Here’s how to get started without getting overwhelmed.

Why Log Your Food in the First Place?

Tracking your food is a form of self monitoring, which the research consistently shows helps us reach our health goals, particularly when it comes to weight loss (1). Writing your food intake down (or virtually tracking with an app like MyFitnessPal), helps you “see” what you’re actually eating rather than simply thinking about it. Most people are surprised by what they learn.

Plus, tracking your food offers another layer of accountability. The research shows that logging encourages healthier food choices over time, and can help hold yourself accountable to new habits that may promote weight loss over time (2). Often, folks who start tracking their food, uncover triggers for over eating or less mindful eating as well as nutrient gaps around key nutrients like fiber or protein.

And lastly, tracking your food offers a form of collected data over time. That’s data that you can then go on to compare to your progress. For example, did the last two weeks of weight loss progress stall because of a change in daily calorie averages? Was there anything else that could have influenced your eating habits? Tracking your food offers an objective form of data to help you answer these questions.

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What You’ll Want to Track

If tracking feels overwhelming to you, you don’t have to track every morsel of food to reap the benefits of tracking. In fact, trying to log just one meal or snack a day at first, maybe a strategy to help you find consistency with food tracking. Particularly if you tend to fall into the all-or-nothing thinking trap, tread carefully with putting too much on your plate when it comes to tracking everything to begin with. 

“We usually suggest tracking at least one thing to help keep the habit going—but that doesn’t mean you have to log everything you eat,” offers Denise Hernandez, MS, RD, LD, MyFitnessPal Registered Dietitian.

So what should you start tracking? There are a few different things to pay attention to.

• Meals and snacks: Start by tracking one meal or snack per day, like breakfast. Add more as you get comfortable.
• Beverages: Track all drinks—not just water—including alcohol, coffee, and tea with added sugar or cream.
• Portion sizes: Begin by estimating portions; refine accuracy over time using measuring cups or a food scale.
• Sauces and extras: Dressings, condiments, and toppings can add hidden calories—track them as you go.
• Time of day: Note when you eat to spot patterns like long gaps or late-night snacking.
• Mood and hunger: Record how you feel before and after eating to understand emotional or stress-based choices.

About the Experts

Denise Hernandez, RD, is a Food Data Curator at MyFitnessPal. Denise completed her Master’s Degree in Nutrition from Texas Woman’s University. Her areas of focus include adult and childhood weight management, women’s nutrition, and chronic disease management.

Caroline Thomason, RD, is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, her work has appeared in more than 40 publications. She’s also a speaker, broadcast spokesperson, and recipe developer.

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

Set Yourself Up for Success

If you’re new to tracking, here is how you can get started.

• Pick your method: Choose paper or an app like MyFitnessPal—and stick with it.
• Aim for accuracy: Measure portions when you can and track consistently.
• Find your timing: Track in real time or plan ahead—do what fits your routine.
• Estimate when needed: Guesstimating is fine, especially when dining out or starting out.
• Be honest: Log what you actually eat—this habit only works if you’re real with yourself.
• Progress over perfection: