Nutrition is estimated to comprise 90 percent of the weight loss formula. Without a healthy eating plan, all your efforts in the gym will be unnoticeable. We highly recommend utilizing a nutrition tracker and learning how to select healthy food options while taking your dietary needs and preferences into consideration.

One of the best tools available is MyFitnessPal. It's a "diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals." And it's FREE.


myfitnesspalWhen you join for free, MyFitnessPal will provide:

  • The easiest to use food diary on the web – Track what you eat with just a few clicks from anywhere with an internet connection – at home or at work

  • A searchable food database of over 2,660,000 items – and it's growing everyday!

  • Your own personal food database – add your own foods and recipes at any time and access them from anywhere with an internet connection

  • Free mobile apps for iPhone and Android – so you can log your meals and exercise even when you are on the go

  • Support and motivation from people just like you – Our discussion forums let you learn from others, share your own tips, receive and give encouragement, and make friends.

  • A personalized diet profile – customized to your unique weight loss goals.

  • Flexibility – our system can support any diet like Atkins, the South Beach Diet, the Zone, and more. No matter what diet you're on, we can help.

Check them out at

*We are not affiliated with nor do we receive compensation from MyFitnessPal. We are not responsible for the contents on their site.



Other Great Nutrition ResourcesMy Plate

The USDA also has several excellent publications and resources that are free to the public. Check out their:

Complete Nutrition Guide (downloadable)

Dietary Guidelines Booklet (downloadable)

Sample Menus and Recipes


See the complete USDA dietary guidance database.

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