deelbee's Journal, 21 March 2022

I am way way too hungry to stop and weigh each item in my meal AFTER it is cooked and prepared. I weigh each ingredient, raw, before I add it to recipe, bowl, or saucepan, and that is what I use in my food diary. And I add separately to FS, any oils, etc. that I use to cook anything.

I always choose uncooked raw for vegetables & fruit, as almost all the cooked choices in FS assume you are adding salt to the water, if boiled, or salt, butter, oil, &/or cream, if otherwise cooked. Great example is potatoes:
I always use "Potato (flesh and skin)" where 1 raw medium potato (2-1/4" to 3-1/4") equals 213g of raw potato. (I always eat the skin as it is high in fibre)

Here is a screenshot of a bunch of entries for 1 medium potato to see the wide variety of calculations. Note the sodium content.

As long as you are consistent, in food diary entries, it really does not matter much. I avoid all added salt, so, sodium value it is very important to me.

Re #Grammalaura question about weighing steak before or after cooking.

The FS members who are big meat eaters likely pay more attention to this than I do.

Cooked Meat is too complicated for me. To keep it as simple and easy as possible I go by the nutrition label on the raw meat package from the grocery store, and add the food item to FS with the recommended serving size, if not there already. I buy boneless skinless chicken breasts, lean ground beef, & seafood or fish fillets, but rarely pork or steak. I measure by weight in grams before I cook it, and I always portion it out to the suggested serving size before I freeze what I bought. If I have overestimated in calories because of cooking loss of water weight, oh well, I don't each much meat anyway, rarely more than 50-100g (1.75-3.5oz), so it does not really matter to me.

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1215 kcal

Fat: 33.84g | Prot: 59.18g | Carb: 194.12g.   Breakfast: Tap Water, Bananas, GRAIN_ Porridge _Bulgur with Protein Powder, Chia & Flax_ Deelbee. Lunch: PROTEIN_Fish_ Tuna + Celery Salad 50:50_ Deelbee, Country Harvest Ancient Grains & Red Fife Bread, Colavita Red Wine Vinegar, Vinegar (Cider), Cucumber (with Peel), Coffee, Tap Water. Dinner: Tap Water, Cheddar Cheese, VEGETABLE_Taco Filling w Beans-No Meat_ Deelbee, Sweet Red Peppers, Bakestone Brothers Multigrain Tortillas, DESSERT_FRUIT_Apple Banana Mandarin Chia Coconut Salad_ Deelbee. Snacks/Other: Coffee, DESSERT_FRUIT_Apple Banana Mandarin Chia Coconut Salad_ Deelbee, Kirkland Signature Men 50+ Multivitamin & Minerals, Purdue Pharma Senokot-S - Natural Senna Laxative Plus Stool Softener, Kirkland Signature Vitamin D3 (25Mcg / 1000 IU), Tap Water. more...

5519 kcal

Activities & Exercise: Physiotherapy-20 min - 20 minutes, Fitbit-4508steps - 2 hours, Resting - 16 hours and 25 minutes, Sleeping - 5 hours and 15 minutes. more...