raw is not the same as cooked !!!!

When it comes to tracking food intake accurately, I’ve found that consistency in whether you weigh food raw or cooked is absolutely crucial. Many people don’t realize how much the weight of food can change during cooking, which leads to confusion and inaccurate calorie counting. For example, when rice or pasta cooks, it absorbs water and can easily double in weight, so 100g raw might become over 200g cooked. On the other hand, proteins like chicken or potatoes lose water and shrink, so their cooked weight is less than raw. From my experience meal prepping, weighing food cooked makes it much simpler to portion meals realistically. Cooked food reflects exactly what you’ll eat on your plate, which feels more sustainable day-to-day. However, it’s essential to pick one method and stick to it, especially if you’re following a specific meal plan or tracking macros. Switching between raw and cooked weights without adjusting can lead to over- or underestimations of calories and nutrients. A helpful tip is to check if your meal plan specifies raw or cooked weights. If it doesn’t, don’t hesitate to ask your nutritionist or coach. When prepping meals, I also label portions clearly and consistently to avoid any guessing or second-guessing. Another thing I’ve noticed is that using a food scale that measures in grams makes these weight differences easier to track precisely. In the end, successful nutrition tracking is less about perfection and more about habit and clarity. Whether you choose raw or cooked weights, being consistent reduces decision fatigue and helps keep your goals on track. Plus, it allows you to be more mindful of how your food transforms through cooking, which can be empowering for your health journey.