Fitday.com – How to Use it

Revised July 28, 2010 to make it easier to understand and apply.

You will need to register at http://www.fitday.com, but there is no obligation.

Write down your User Name and Password.

NFS stands for "Not Further Specified" meaning there is no more information about that food, like how it was cooked, etc. NS stands for "Not Specified," which has a similar meaning.

See Candida Diet Food Lists.

Procedure for Entering Foods

Start by calculating your ratios of protein, fat and carbs, which will be in grams. Do not translate grams to ounces, quantity or any other type of measurement. It doesn't work that way. You will need to enter the kind of food and the quantity consumed, i.e. ounces, cups, or size like large egg or medium egg, tablespoon, etc. first, and then you will get the amount of protein, fat and carb grams in those foods. Some foods contain all 3, like eggs, some vegetables contain protein and fats in addition to carbs, while all meats contain only protein and fat.

1. Start by entering all of the foods you ate yesterday since you can figure out the quantities of each food, and then you can see where you need to adjust quantities up and down.



2. The first page you need on your "My Fitness Log" is Foods. If it isn't there, click on the Foods Tab along the top. Go to the Food Search box and type in your first food. This is where foods are entered one at a time. Once you've added foods you can find them more easily under add recent and when you click go it will automatically insert it into the chart below. Then you only need to change the Servings and Serving Sizes as required and Save Changes.
   Note: You might have to try different wording to get the right foods. For example if you enter egg, and not eggs, you will get the right kind of egg that you can click on to select it.
   Note: Every time you enter vegetables, and after you've selected the correct quantity and Recalculated totals, write down the amount of fibres in it, since you will need to subtract the total amount of fibres from your total carbs after you've entered all of the foods. Fitday cannot calculate this for you.



3. After clicking on the correct food, go to the Amount. Click on the blue arrow after the 2nd box to select the size, weight, etc. and then enter the amount in the left box, i.e. 1, 2, or .5 or 1.5, etc.



4. After the amount and size/weight is correct, click on Recalculate which is a bar just below Amount.



5. Once it has recalculated, click on Add To Your Food Log and you will be on "My Fitness Log" again, with that food added.



6. Keep adding all of the foods, following Steps 3 - 5 above, and don't forget to add cod liver oil, coconut oil and butter so you get accurate fat ratios.



7. After entering everything you ate yesterday, with the correct quantity/size/weight, add up the fibres you kept track of, and subtract that from the total carbs.



8. Now you can look at your total protein, fat and carb grams and look at the foods listed to see where you need to increase or decrease quantities or kinds of foods in order to meet your calculated ratios. After doing this several times you will get a good feel for what you need to consume in order to meet your ratios, so you'll only need to check it once it awhile.

You can also add spices such as cinnamon, nutmeg, etc. To add condiments and dishes that contain a mixture of foods see Custom Foods below.

If you cannot find foods at Fitday you may find them on another type of Nutritional Calculator, which you can enter under Create A Custom Food as instructed below.

How to Enter Custom Foods

1. For dishes that contain a mixture of foods, like Bee's Egg Drink, soup, or condiments such as mayonnaise, mustard, ketchup, or salsa, enter each one on separate days, rather than the current day – see Above Foods Eaten Today, click on the left arrow to find a blank day to enter each custom dish or condiment, by adding each individual ingredient.



2. On the date you choose, enter each ingredient separately. Write down the date so you can find it in future in case you need to change anything. Remember to write down fibres for any vegetables so you can subtract them from the total carbs you'll enter in Create A Custom Food.



3. Once all of the ingredients are listed for each custom food in separate days, print them out and enter each one with the total calories, protein and fat grams, and subtract fibres from the total carb grams which will be entered in Create A Custom Food. Also note the date they are entered so you can find it again, in case you need to change anything.



4. After you've printed out a Custom Food you entered separately on a different day, go to Left Menu and click on Create A Custom Food and enter the calories, protein grams, fat grams, and carb grams (after subtracting fibres) in the appropriate boxex. You won't be able to fill in all of the boxes since it isn't possible nor necessary. You just want to get total calories, total protein grams, total fat grams and total carb grams (without fibres).

To add a Custom Food to your Foods for today's date, be sure to select today's date (above) first and ensure you are on the Foods Tab. Then go to the Left Menu and click on the blue arrow next to Custom Foods. Once you've clicked on the Custom Food it will automatically be added to your current day's "Fitness Log."

Note: The problem with entering custom foods is that it is almost impossible to get the correct nutrient amounts. That is because nutrients are entered in custom foods as a percentages, but when the nutrients are printed out they are in mcg or mg.