Comprehensive Nutrition Tracking

Master Dietor's advanced nutrition tracking system to monitor calories, macronutrients, and achieve your health goals with beautiful visualizations and intelligent insights.

Understanding Macronutrients

Dietor tracks four essential macronutrients, each with specific roles in your health and fitness goals:

Protein
Essential for muscle building, repair, and maintenance. Supports satiety and metabolic health.
Carbohydrates
Primary energy source for brain and muscles. Important for athletic performance and recovery.
Fats
Essential for hormone production, vitamin absorption, and cellular health.
Fiber
Supports digestive health, blood sugar control, and promotes satiety.

Daily Nutrition Dashboard

Your daily nutrition is beautifully visualized with circular progress charts and detailed breakdowns:

Nutrition Dashboard Overview

Example Daily Progress

1,847
calories
Protein
125g / 150g (83%)
Carbs
180g / 230g (78%)
Fats
65g / 82g (79%)
Fiber
28g / 35g (80%)

Meal Management & Timing

Organize your nutrition throughout the day with smart meal categorization:

Daily Meal Timeline Example

7:30 AM

Breakfast

Oatmeal with berries and nuts

420 calories
10:00 AM

Morning Snack

Greek yogurt with honey

180 calories
12:30 PM

Lunch

Grilled chicken salad

520 calories
3:00 PM

Afternoon Snack

Apple with almond butter

200 calories
7:00 PM

Dinner

Salmon with quinoa and vegetables

650 calories

Goal-Based Nutrition Planning

Dietor adapts your nutrition targets based on your health goals:

Weight Loss

  • Caloric deficit (300-500 calories below maintenance)
  • Higher protein (1.2-1.6g per kg body weight)
  • Moderate carbs (2-3g per kg body weight)
  • Healthy fats (0.8-1g per kg body weight)
  • High fiber for satiety (25-35g daily)

Weight Maintenance

  • Caloric balance (maintenance calories)
  • Balanced protein (1g per kg body weight)
  • Moderate carbs (3-4g per kg body weight)
  • Healthy fats (1-1.2g per kg body weight)
  • Adequate fiber (20-30g daily)

Weight Gain

  • Caloric surplus (300-500 calories above maintenance)
  • High protein (1.4-1.8g per kg body weight)
  • Higher carbs (4-6g per kg body weight)
  • Healthy fats (1.2-1.5g per kg body weight)
  • Moderate fiber (20-25g daily)

Advanced Tracking Features

Progress Analytics

  • Weekly Trends: Track your nutrition patterns over time
  • Macro Ratios: Visualize your macronutrient distribution
  • Calorie Trends: Monitor daily calorie intake patterns
  • Meal Timing: Analyze when you eat throughout the day
  • Nutrient Density: Track micronutrient intake quality

Smart Goal Adjustment

  • Dynamic Targets: Goals adjust based on your progress
  • Activity Integration: Calories adjust for exercise and activity level
  • Plateau Detection: System suggests adjustments when progress stalls
  • Seasonal Adaptation: Recommendations adapt to seasonal needs

Detailed Nutrient Analysis

  • Vitamins & Minerals: Track essential micronutrients
  • Amino Acid Profile: Complete protein quality analysis
  • Fatty Acid Breakdown: Omega-3, Omega-6, saturated fat tracking
  • Sugar Analysis: Total, added, and natural sugar tracking
  • Sodium Monitoring: Blood pressure and health tracking

Food Database & Custom Entries

Comprehensive Food Database

  • 100,000+ Foods: Extensive database of foods and brands
  • Barcode Scanning: Quick entry for packaged foods
  • Recipe Builder: Create custom recipes with ingredient breakdown
  • Frequent Foods: Quick access to commonly eaten items
  • Restaurant Menus: Popular chain restaurant nutrition data

Creating Custom Foods

When you can't find a food in the database:

  • Use the "Add Custom Food" option
  • Enter nutrition facts from food packaging
  • Create recipes by combining multiple ingredients
  • Save frequently used custom foods for future use
  • Share custom foods with the Dietor community (optional)

Meal Planning & Preparation

Weekly Meal Planning

  • Plan Ahead: Schedule meals for the entire week
  • Grocery Lists: Auto-generate shopping lists from meal plans
  • Prep Scheduling: Set reminders for meal preparation
  • Batch Cooking: Plan meals that can be prepared in bulk
  • Leftover Integration: Smart suggestions for using leftovers

Meal Prep Success Tips

  • Sunday Prep: Dedicate 2-3 hours for weekly preparation
  • Portion Control: Pre-portion meals into containers
  • Variety Planning: Rotate proteins and vegetables weekly
  • Emergency Foods: Keep healthy backup options available
  • Batch Similar: Cook similar items together for efficiency

Integration with AI Nutrition Coach

Your nutrition data integrates seamlessly with Dietor's AI assistant for personalized guidance:

AI-Powered Insights

  • Pattern Recognition: AI identifies eating patterns and suggests improvements
  • Macro Balancing: Get suggestions for better macronutrient distribution
  • Timing Optimization: Learn optimal meal timing for your goals
  • Food Swaps: Healthier alternatives for your favorite foods
  • Progress Analysis: Weekly summaries with actionable insights

Best Practices for Accurate Tracking

Accuracy Tips

  • Weigh Foods: Use a kitchen scale for accurate portions
  • Log Immediately: Track foods right after eating
  • Include Everything: Don't forget cooking oils, sauces, and beverages
  • Pre-log Meals: Plan and log meals in advance when possible
  • Regular Review: Check and adjust entries for accuracy

Consistency Strategies

  • Set Reminders: Use smart notifications to remember tracking
  • Weekly Reviews: Analyze your week every Sunday
  • Progress Photos: Track visual changes alongside nutrition data
  • 80/20 Rule: Aim for 80% adherence, allow flexibility
  • Habit Stacking: Link tracking to existing habits

Troubleshooting Common Issues

Common Problems & Solutions

  • Can't Find Food: Use similar foods or create custom entries
  • Incorrect Portions: Edit serving sizes after logging
  • Missing Nutrients: Focus on whole foods for better nutrient density
  • Going Over Goals: Review portion sizes and food choices
  • Plateau Progress: Consult AI coach for goal adjustments

Integration with Other Features

Nutrition tracking works seamlessly with all Dietor features: