Are you accurately weighing your food?

If scanning barcodes, remember that the nutritional value listed is for how the food comes packaged. If you are tracking frozen veggies, the nutritional value and weight is for FROZEN veggies. If you are tracking noodles, the weight listed is for DRY and UNCOOKED pasta.

What matters most is that if you weigh food RAW, then find an entry in My Fitness Pal for the food as it comes RAW. If you are weighing it cooked, then find an entry that is for cooked!

Always check entries in MFP for accuracy and log WHAT MAKES SENSE! This is exactly why we are practicing weighing and logging our food now so that it comes easily to us as we transition away from weighing and logging in the future.

The water present in raw meat decreases during cooking, therefore the macronutrient density INCREASES. When meat is cooked, it shrinks, but it's nutritional content doesn't change.

For example: CHICKEN

Average macros for RAW chicken:

1 oz = 6P / 0C / 0.2F

1 lb = 96P / 0C / 3.2F

Average macros for COOKED chicken:

1 oz = 8P / 0C / 1F

1 lb = 128P / 0C / 16F

Another idea is that you can multiply the weight of the cooked meat by 1.4 to get an approximate weight of raw meat.