Home Healthy Nutrition Tips What You Need to Know About Tracking Your Eating Habits Beyond Macros

What You Need to Know About Tracking Your Eating Habits Beyond Macros

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If you’re using the Fitbit app to log your meals, you in all probability have an excellent sense of your calorie and macronutrient consumption. But many Fitbit users want to monitor their nutrition numbers beyond simply macros. Good news! We listened and the Fitbit food logging function simply obtained a bit of bit smarter. In the Fitbit app, you can now see your every day nutrients totals for all the main vitamins together with complete fats, saturated fats, trans fats, cholesterol, sodium, potassium, complete carbs, dietary fiber, complete sugars, protein, and your % day by day worth for vitamin A, vitamin C, vitamin D, calcium, and iron.

Why Track Nutrients Beyond Macros?

If you could have a selected health condition, like hypertension for example, your physician might have advised you to limit your sodium intake and improve your potassium intake. Or perhaps you’re making an attempt to restrict how much sugar you’re eating so as to have higher blood glucose control while managing your diabetes. If you might have coronary heart illness (or are hoping to forestall it), an important step in decreasing your ldl cholesterol is to control your saturated fat consumption. Trying to lose weight on a lower-calorie food plan? Hitting your fiber aim might assist maintain those starvation pangs at bay! You can now monitor all these vitamins, and more, in the Fitbit app. 

How do I monitor my vitamins within the Fitbit app?

To see your nutrient totals for each day, merely log a number of food gadgets in the Food section within the Fitbit app. A new section referred to as “Nutrients” will seem under “Macronutrients” on the abstract display. Tap “Show” to see your day by day totals. You can even see your nutrient totals for beforehand logged days: Tap on the date and then tap “Show” under “Nutrients” and also you’ll see your nutrient totals for these days, too. 

What Nutrient Targets Should You Aim For Each Day?

Nutrients are compounds in food which might be essential to health. The larger compounds, aka macronutrients (carbs, protein, and fat) give you power to move and survive. And the smaller compounds, aka micronutrients (vitamins and minerals) are essential for good health. Your personal nutrient objectives, or formally referred to as Dietary Reference Intakes (DRIs), rely on your gender, age, and for women, in case you’re pregnant or breastfeeding. 

So for those who’re questioning what to shoot for every day, listed here are the DRIs based mostly on age and gender.

IF YOU’RE AN ADULT BETWEEN 19 AND 50 YEARS…
Nutrient Male  Female 
Total Fat 20–35%  20–35% 
Saturated Fat <10%  <10% 
Trans Fat As low as potential As low as potential
Cholesterol <300 mg <300 mg
Sodium <2,300 mg <2,300 mg
Potassium 4,700 mg 4,700 mg
Total Carbs 45–65%  45–65% 
Dietary Fiber 38 g 25 g
Total Sugars1 <25 % <25%
Protein 10–35%  10–35% 
Vitamin A 3,000 IU (900 µg RAE) 2,333 IU (700 µg RAE)
Vitamin C 90 mg 75 mg
Vitamin D 600 IU (15 µg) 600 IU (15 µg)
Calcium 1,000 mg 1,000 mg
Iron 8 mg 18 mg
IF YOU’RE AN ADULT AGED 51 YEARS AND OLDER…
Nutrient Male  Female 
Total Fat 20–35%  20–35% 
Saturated Fat <10%  <10% 
Trans Fat As low as attainable As low as attainable
Cholesterol <300 mg <300 mg
Sodium <2,300 mg <2,300 mg
Potassium 4,700 mg 4,700 mg
Total Carbs 45–65%  45–65% 
Dietary Fiber 30 g 21 g
Total Sugars 1 <25 % <25%
Protein 10–35%  10–35% 
Vitamin A 3,000 IU (900 µg RAE) 2,333 IU (700 µg RAE)
Vitamin C 90 mg 75 mg
Vitamin D 600 IU (15 µg) (51–70 years)
800 IU (20 µg) (70+ years)
600 IU (15 µg) (51–70 years)
800 IU (20 µg) (70+ years)
Calcium 1,200 mg 1,200 mg
Iron 8 mg 8 mg
IF YOU’RE PREGNANT OR LACTATING AND 19 YEARS AND OLDER…
Nutrient Pregnancy Lactation
Total Fat 20–35%  20–35% 
Saturated Fat <10% <10% 
Trans Fat As low as potential As low as attainable
Cholesterol <300 mg <300 mg
Sodium <2,300 mg <2,300 mg
Potassium 4,700 mg 5,100 mg
Total Carbs 45–65%  45–65% 
Dietary Fiber 28 g 29 g
Total Sugars 1 <25% <25%
Protein 10–35%  10–35% 
Vitamin A 2,566 IU (770 µg RAE) 4,333 IU (1,300 µg RAE)
Vitamin C 85 mg 120 mg
Vitamin D 600 IU (15 µg) 600 IU (15 µg)
Calcium 1,000 mg 1,000 mg
Iron 27 mg 9 mg

1Total Sugars: There is not any Dietary Reference Intake for complete sugars, nevertheless healthy eating patterns developed by the United States Department of Agriculture (USDA) and the Academy of Nutrition and Dietetics (AND) common 23.3% and 21.1% as complete sugars respectively.

Why Are Some Nutrients Shown As Percentages?

To assist you understand how each nutrient contributes to your every day wants, food nutrition labels show the % Daily Values for sure nutrients. To maintain it easy, the Fitbit app exhibits the identical % Daily Value for vitamin A, vitamin C, vitamin D, calcium, and iron. These values are based mostly on a 2,000-calorie eating regimen, so is probably not the precise right quantity for you (those are listed in the tables above), but relatively a quick-and-easy snapshot of how close you’re coming to hitting the typical nutrient requirement.

Here are the Daily Value amounts used to calculate your percentages within the Fitbit app.  

Nutrient Daily Value
Vitamin A  5,000 IU
Vitamin C  60 mg
Vitamin D 400 IU
Calcium 1,000 mg
Iron 18 mg


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