How to track your

(your client) food

intake?
- Categories your client
Mindless Eating
- Eating whatever you want without
tracking or awareness
- Low cost, little effort, no benefits
Mindful/Intuitive Eating
- Use your internal hunger and fullness cues to tell you how much to eat
and when to eat
- Minor method of actually tracking
- Pro: useful skill you can apply after practicing any type of eating whether
you’ve been tracking for a long time or you never track
- Con: Not precise enough if you have a very specific body composition goal
Portion control with plate
- Half plate for vegetables, quarter for protein, an eighth for starches or
fruits, eighth for healthy fat
- Pro: work well for a lot of people, no need fancy math and high level of
tracking, can be adjusted for different eating styles and preferences
Hand-size portion control
- Most helpful way for beginner who want to TRACK their food intake
- Handy in a lot of way, Personalize - your hand is always the same size,
always consistent reference
- Portable, adjustable to different eating styles
Weighing foods and tracking macros
- Reach more precise goals
- Suitable for different style of eating (Mediterranean, keto-, high carbs-)
- Need more effort, might cause eating disorder for some people, but some
other people are just enjoy the math and the result come from counting
the macros.
Weighing food and following a specific meal plan
- No food substitution, strictly follow a meal plan
- Often apply by bodybuilders or physique competitors who want to reach
very specific body composition goal
- Benefit: Reach very lean physique
- Cons: Cost your social life, mental health and more difficult for general
population
Live in metabolic chambers where scientists prescribe and measure everything
- Most accurate way but not in real world
- Participate in a research, live in a metabolic chambers and have
everything measured and tracked for you
- Not possible in the reality
Which level precision and
strategies suit your client 1. Classify client into three

to reach their goal? nutritional level (goals,

nutrition knowledge, skills,
and what they can do
consistently)
Level 1 Eater
- People who just want to eat, move, feel and live better without super
precise body composition goal, just want to live a happy healthy life.
- Not only just for people who is nutrition and fitness beginner but also for
people with chaotic life
- Best strategies:
Level 2 Eater
- More advanced goal and are higher level recreational athletes, physique
competitors and people who with specific fitness goal
Level 3 Eater
- People who paid to look in a certain way
- Precise meal plans (weigh and measure their food)
- Need to hit a specific body composition
- SHORT TERM ONLY
https://www.precisionnutrition.com/hand-portion-faq