App Info & Methodology
We get it can be confusing to understand some of the App functionality, especially if you are new to it all... so here's a page to try and break it all down for you!
How accurate is the data?
We have used many products which do not have accurate calories or macros and so getting accurate data was one of the main reasons we wanted to start EatWell ToolKit. Our food scientists collect nutritional food data using a variety of government, commercial and academic sources and calculate the appropriate average data to be uploaded onto our platform. We analyze portions in multiples of 25 calories which we have found is accurate enough to cover most food sizing and meal ingredients.
Glossary of terms
Here are a few definitions of terms to get you started:
-
Display Nutrients In:
-
Macronutrients:
-
Calories:
-
Fat Profile:
-
Carb Profile:
-
Glycemic Load:
-
Micronutrients:
-
Allergies and Sensitivities:
-
Serving Size Reference
Getting started
So the first step in all of this is estimating your target calories and macros. To do this, you need to set up your profile. Your total daily calorie target is determined through a combination of physical factors (like your age, gender and height) and lifestyle factors (like how much exercise you do). One you know your target calories, the EatWell App will also calculate target macronutrients (protein, fat, carbs) as well as other important nutrition goals (like fat profile, carb profile, micronutrients and hydration).
This is your starting point. You may want to tweak the suggestions based on how you are feeling. There is an option to add biometrics (weight, hunger, energy, etc.) so you can add or reduce your target calories based on how you are feeling.
Food database
Once you know your targets, you can start to log what you eat. The food database contains over 1.2 million food items with their supporting nutritional information. The EatWell App breaks this nutritional information into: macronutrients / calories; fat profile; carb profile; micronutrients; and allergies and sensitivities. When you get started your aim is to try and eat enough food to hit your macro targets and not go too far over (remember each gram of protein / carb has 4 calories and each gram of fat has 9 calories).
Once you are consistently hitting your macros, you can start to fine tune what you eat so that you fat profile, carb profile, micronutrients and food sensitivities are being optimized.
Where can I learn more?
The best way to get a full understanding of nutritional science and how to build a routine for yourself is to read our book, The Simple Science of Eating Well. We also offer a whole load of free resources so you can join our community, browse our resources and read our blog to learn some more as well.
Further information
Hopefully this is enough to get you started, but if you still have questions then please get in touch.... we are here to help. Drop us a note here.
Also, if you have any thoughts or feedback then let us know. We are constantly trying to improve your experience. Thanks so much for your support - it really means the world to us.
Meal planning
It can be pretty hard to hit your macro targets, especially when you are getting started. This is normally because we eat something and then look at the nutritional information. The reality is forward planning is key to successful weight management. If you are able to plan in advance what you should eat in a day then you should be able to hit your macros head on and avoid any temptations that might throw you off track.
The plan section of the App enables you to achieve this. You can either use pre-loaded meals or create your own - and then optimize the ingredients to hit your macro targets. You can also create plans for the day or week by combining meals as well as create a batch cook option to help save you time cooking.
Food diary
Logging what you eat in a food diary is critical to success. You need to be able to review your eating habits and trends so you can understand what changes you need to make to your eating regime. You should also try and measure key biometrics, such as weight, energy levels and hunger, as you can then work out what works and what doesn't.
You might also want to keep notes of your eating, exercise and other thoughts each day so you can start to build a routine that works for you. Remember there is no right or wrong here - it is about creating a schedule that works for you. You may find that focusing on things like your sleep or mood might be more important than your weight.