Eating healthy and tracking your food is easy when you have prepackaged items. However, figuring out nutrition in a homemade recipe? It can get a little tricky and can be confusing, so I wanted to share the easiest way to figure out nutrition on the recipes you make at home!
I personally use MyFitnessPal to track calories, macros and recipes. You can use any app you want, but this tutorial will be specifically for how to track recipe nutrition within MyFitnessPal. Grab a scrap of paper too because you’ll need it for keeping track of measurements.
I’m using a recipe for Cheeseburger Wraps (find the recipe here) as an example — however, since the tortilla is separate, this is just for the filling or the stuffing that goes inside the tortilla.
Once you log into MFP, go to the “Food” tab and click on “Recipes”.
After you’re in the recipe importer, click “Add Recipe Manually”. This will let you enter your own ingredients.
Here you’ll add in all the ingredients in your recipe. Don’t worry about quantities just yet. Just get all your ingredients entered. Click “match ingredients” and MFP will find matching ingredients.
Once you get to this screen you’ll want to make your ingredients more accurate. Make sure the nutrition info on the package matches what you’re entering into the ingredient section. For example, it pulled up Jennie O brand ground turkey, however, I’m using Fit & Active ground turkey which has different nutrition, so I’ll swap that one out by clicking “Replace” and searching for the actual ingredient I’m using instead.
Usually things like vegetables and spices are generally pretty accurate with what MFP pulls in.
When entering the ingredients you want to make sure of a few things:
- The nutrition info in MFP matches the package
- When using a whole package of some thing make sure you select “1 container” in the quantity
- Weigh everything!
So here’s where things get a little tricky. After you’ve found your ingredients you need to weigh everything. This is where you need that piece of paper and pen.
For this recipe, I brown the turkey and just enter the whole package into MFP and write down how much the meat weighs. For the additional items (ketchup, mustard, minced onion and Worcestershire sauce) I will put a bowl onto my food scale and weigh them as I dump them into the bowl and THEN dump the whole mixture into the meat.
Now to figure out how many servings of each ingredient is some more math. For example, the ketchup I use is 17g per serving. So when I weigh it, I added 89g of ketchup. Take 89 grams divided by 17g per serving to get 5.23 tablespoons (usually nutrition info has everything in tablespoons). And this is what you will add into MFP. You will put 5.23 tablespoons into your recipe calculator on MFP.
Always weigh in grams if you can (convert measurements if you need to using Mr.Google) because grams is typically the most accurate. Liquids though usually will have to be done in ml’s.
While you are cooking and you think it needs a little more of something simply put your small bowl back onto the scale, weigh out the extra and add it to your pan. This is why I keep that piece of paper handy to jot down any additional ingredients and measurements added as well.
After you’re done cooking you will put everything into a giant bowl onto your food scale to find out how much the whole thing weighs. And this is also where you’ll come to the end of entering your recipe into MFP. You will need to add in how many servings for this recipe.
You will take the total weight of the filling or the recipe and decide how many servings you want it to be. This one I made into 6 servings. So I took 945 grams and divided it by 6 to get 158 grams per serving.
To eat one serving I will portion out 140 grams (weighing it on my food scale).
Alright. So that’s it! I think at first it seems very overwhelming and confusing. However, after a few times it becomes second nature and you will quickly see how easy it really is to know the true nutrition of your meals made at home!
I really hope this was helpful! If you have any questions please feel free to reach out to me via email or FB messenger and I will gladly assist. 🙂
Cheers to counting macros!