There are many apps available for tracking nutrition. We use Apple phones and the Apple health app can work with several nutrition trackers.
We use MyFitnesspal but there are many others. The data eventually is fed into Apple Health. Apple Health can then make charts with daily, weekly, monthly and even annually.
Over time more nutrition apps for Apple phones are now supporting the Health app.
When Apple Health shows monthly and annually charts it also shows the average amount of calories eaten. This can help calibrate the settings on the nutrition tracker to slowly lose weight as desired over a longer period of time.
Gradual weight loss combined with a better awareness of the nutritional content in foods can make a stupendous impact on a person’s health.
THE PEANUT JAR
Peanuts average 570 calories per 100 grams but some can be more. Peanuts are rich in Ω6 fatty acids. They are also a good source of protein and potassium. We have a large peanut jar with a sealed lid which keeps them fresh. When we buy more peanuts we simply add the entire amount to the nutrition tracker. The jar can hold over 3 kilograms easily which represents over 17,000 calories.
According to the 2010 US Dietary Guidelines, nutrients that are of concern for the population include potassium, dietary fiber, calcium, and vitamin D. One study looked at the diets of more than 15,000 children and adults in the US to see how much of an impact peanuts were having. It showed that those who consumed peanuts and peanut products achieved higher Recommended Daily Allowances (RDAs) for vitamin A, vitamin E, folate, magnesium, zinc, iron, calcium, and dietary fiber than those who did not eat peanuts (Griel, 2004). Overall, peanut-eaters had higher quality diets than non-eaters.
THE FRUIT BOWL
Unlike peanuts, the fruit bowl needs to be eaten often to prevent spoilage. Juicing fruits is increasingly popular but this reduces the fiber content significantly. Apples and oranges can last for a few days on the kitchen counter. Bananas last maybe 2 days at most so they need to be eaten immediately.