How To Calculate Nutrition – Mind Over Munch Tips and Tutorials
Hey guys! Thanks for tuning in to the first
video after the January series. Before we
jump into too much healthy goodness on the
videos I wanted to take one quick video to
answer a question that a lot of you guys asked
on Instagram and YouTube and that is, how
do you calculate nutrition of recipes? So
today I’m going to show you exactly how I
do it and on Thursday you will have your first
new recipe video and I promise you don’t want
to miss it.
There are of course other ways to calculate
out the nutrition but I’m just going to show
you the easiest way that works for me. And
here’s a quick tutorial. Okay, so we’re
going to start on myfitnesspal. You do need
a username to log in but it is free to make
it. If you’ve never used myfitnesspal it is
also an app and it’s a really great way to
track your calories, your macro nutrients,
everything. And if you’re interested in learning
how to track your macros you can check out
my IIFYM tutorial. But today I’m just going
to show you how to calculate nutrition for
a recipe so once you’re logged in you’re going
to go to Food. And under Food you’re going
to go to Recipes.
And you have a recipe box where you can keep
any recipe you’ve ever calculated nutrition
for ever. Now you can input the recipe in
two ways. With this recipe importer you can
use the URL. So for instance, if you go to
my website and today, I just posted these
low fat fudgy brownies. I can copy the URL
and paste it and import the recipe. And it
is going to pull all of the ingredients. So
if we look you’ll see three quarters cup nonfat
plain Greek yogurt blah blah – everything
is right there, right? Now great if you are
– if you do have access to the recipe on website
but if you don’t – going to go back do it
again – you can add the recipe manually and
it’s going to take you to the same thing.
So let’s just do that ourselves here. We’re
going to copy these ingredients. So this is
great if you, for instance, make your own
recipe. If you just make something up one
night and you want to know what the nutrition
is for your dinner you can do this yourself.
We have to add a recipe name so we’re going
to call them low fat fudgy brownies and how
many servings. I know that these are sixteen.
It tells me that and that is what I had determined
previously. So before we match the ingredients
it is important to make some modifications
to whatever you have input because the computer
is going to guess what those ingredients are.
So, for instance, if I wanted to be really
specific about what my ingredients were, so
I was 100% sure that I’m getting the right
nutrition, I would specify that this is unsweetened
light almond milk. For the oat flour I don’t
need this extra information. It’s just going
to confuse the computer and rather than oat
flour, I’m going to make it easy and just
say that I used old fashioned rolled oats.
Whoops! Cocoa powder, stevia I know is zero
calorie. If you use something else, if you
use coconut sugar or a blend you’ll definitely
want to keep that in there but if it’s no
calorie I’m not even going to bother with
it. Same with the salt and baking powder.
And the dark chocolate chips are optional.
I’m going to include them for this calculation
but we don’t need the word optional. So I
have my ingredients there. Everything is set
up. Now we can match the ingredients. Once
we click that it will take you to this page
where it gives you a beginning guesstimate
but we have to make sure that everything is
right. And this is where you do have to use
your brain just a little bit and your intuition,
your kind of previous nutrition – nutritional
knowledge – if you will, to make sure that
all these things are accurate.
So sometimes, for instance, when I put in
the word peanut butter, it’ll just pull regular
butter and that’s not right. So you want to
double check all of your ingredients. So this
looks about right and if I wanted to go in
and change the exact brand; so let’s say I
wanted to replace this with nonfat plain Greek
yogurt from Chobani, I can do that. And here,
this one right here, I can choose one cup.
It’s three quarters of one cup and as you
see it’s about the same; 98 calories, 101
calories, 8.17, 6.17 so it’s pretty close.
It’s not going to make a huge difference in
the final calculation but if you want it to
be specific with your brand you can totally
Same thing if you realize oh this is actually
not supposed to be a half cup or whatever
you can edit the quantity or you can remove
it completely. So we don’t actually want to
do that right now. We’ve got a large egg,
applesauce and oh! These are wrong so I know
from my previous nutritional knowledge that
one tablespoon of dark chocolate chips is
not 18 calories. That would be great. At least
the ones that I use weren’t. So I’m going
to replace this with Toll House semi sweet
mini morsels because this is what I used in
these brownies and let’s see it found them.
Mini chocolate semi sweet mor…these are
probably the same thing. One tablespoon, let’s
see it. Yeah, 70 calories, that’s correct.
So I know that that’s correct because I’ve
used this product before. Everything is right.
Here’s the new guesstimate – 38 calories – I
can click save.
Alright so now in my recipe box I have this
low fat fudgy brownies. I can click that and
see the entire nutrition. It’ll give me the
calories, the macro and micro nutrients. So
you’ve got one gram of fat, six grams of carbs,
two grams of protein. I don’t so much follow
the micro nutrients especially if you’re not
going to input the specific brands because
it’s probably not accurate. But for macros
it is great. Now if you ever want to remake
this recipe or let’s say, the last time I
made it with the mini morsels, but this time
I don’t really think I need them.
You can always come back to your recipe box.
You can edit the recipe and let’s say I want
to take these out so that I know how many
calories every single brownie is without those
morsels. Here it is: 33. I save it again and
I can click my recipe box once more and here
is the revised nutrition so as you see it
didn’t change that much. One gram of carbs
and a few calories but there you go. That
is exactly how you calculate it out and then
every time you sign back in you can always
access it again in My Fitness Pal in recipes.
It will be there waiting for you.
So I hope you found this tutorial helpful.
Please give it a thumbs up if you did. If
you have any other tutorial ideas or general
video ideas or requests please leave them
in the comments below. And as promised from
the Kickstart series there is a PDF download
available in the description box below. I
am going to keep those going. And remember
there is a new recipe video on Thursday. It
is one of my favorite recipes right now. You
do not want to miss it. I hope you guys have
a great week and thanks for spending a few
minutes on your Monday with me.