Technology & Weight Loss: Putting An Online Tool to Use

Because the Internet allows so many millions of people to be connected to any single site, function or feature, many programmers and marketing folks have put their heads together to come up with some really neat online tools. Many of these tools are not only useful and convenient, but they are often times free to use. We like free! Some examples include area code locators, mortgage calculators, metric conversion charts and many, many more.

Today I ran across a free tool that is available to us courtesy of the US Government. The Deparment of Health & Human Services, National Institutes of Health, makes this tool available. The tool is called an interactive menu planner and it's worth spending a few minutes exploring.

The tool's original intent seems to be as a menu planner that one would use on a daily basis in order to calculate the total calories, total fat and total carbohydrates for all three meals each and every day. Because the interface is a little bit "clunky" and the tool takes a while to plug in an entire day's meals, I don't think it's really practical to use every day. However, that doesn't mean that it's not useful. Load it up in a browser and take a peek for yourself while I point out a few things that I found interesting.

The first thing you need to do is to select the number of daily calories you plan to consume. The number can range from 1200 to 2000. There are no guidelines as to how many calories you should start with so use common sense to select a number. Factors such as body size (less the fat you want to lose), type of occupation, amount of daily exercise, and age should be taken into consideration. Your doctor may have a suggestion as well.

Once you've selected a daily calorie target, select "Breakfast" as your first meal. Mentally segment your daily calories into three fairly equal parts. If you've selected 2000 calories, you should try to aim for around 600 - 650 calories per meal, leaving a few left over for an evening snack. Move over to the right where the food itself is located. Start at the top and select a food item from the food groups you typically eat for breakfast. It doesn't matter if it's what you ate today, or are planning to eat, the education is in the experience.

As you select a "food item" you must remember to also select the number of servings in the next column. For instance, if you typically eat two kiwi fruit at breakfast, select "1 Kiwi" from the "food" column and select "2" from the servings column. The thing that I really like about this tool is that it updates after every item is selected. Continue on through breakfast adding items as you go. You may select multiple items from any of the food groups. As you continue, you will see the menu for breakfast grow longer for each added item.

Try to ignore the totals on the left-hand side until you have finished selecting each of the items that make up your typical breakfast. Once done, look at the totals to see how much damage you've done. If you find, like I did, that you need to make some adjustments to each meal if you want to get three meals a day in, you can remove some of your items or reduce the number of servings. To do so, simply select one of the items already in your breakfast menu and change the servings to zero to remove it completely, or just lower the number to reduce it.

Once you've set your breakfast menu, continue on to lunch and repeat the process. After you've finished your lunch menu, repeat the process for dinner. If you still have some calories left over, you can go ahead and treat yourself to a snack; if you exceed your total allowed calories at any time, a warning message will pop up.

There are a few things about this exercise that I believe are particularly educational. The first is the degree to which the daily calories can be thrown off by simple things such as beverages. For my breakfast I selected a bagel. I watched carefully as I slowly added a tablespoon of cream cheese and some jelly, thinking they would cause a dramatic increase. To my dismay, a couple teaspoons of jelly and a tablespoon of cream cheese added only 75 calories. It was the bagel that was the major offender, coming in at a whopping 320 calories!

I decided to see how much the daily totals would be affected by selecting a large glass of "Kool Aid" as a drink. I have children in the house and "Kool Aid" is available and convenient. But is it a good decision?

For my lunch menu, I selected "8 oz. Kool Aid" as a beverage. But wait, do you know how small an 8 oz. glass is? I plugged in "2" servings just to be safe. To my horror, that single beverage selection came to 232 calories, or just over 11% of my daily total! I quickly "zeroed out" the "Kool Aid" and opted instead for water.

Another shocker was the cream that I use in my morning coffee or tea. Drinking two cups of black coffee adds only 20 calories to your daily menu. However, if you lighten up those two cups of coffee with a couple of tablespoons of cream each, you can add nearly 100 calories to your diet. A teaspoon of sugar adds only 15 calories, and that's typically the item we'd be inclined to abandon first.

The second thing that I realized is that, with a little bit of planning, a person can still eat a substantial amount of food and stay within their daily caloric budget, especially if you choose wisely. I'm a substantially sized guy with an active lifestyle who should be able to consume 2000 calories per day and still lose weight. Using this tool can help me do so without starving and without busting my budget.

Again, I don't think it's terribly practical to suggest you use this tool every day, but referring to it every now and again can help you ascertain the average number of calories you are consuming each day, make sure you aren't making any bad menu decisions, and help you to win the battle of the bulge!

Interactive Menu Planner: http://hin.nhlbi.nih.gov/menuplanner/menu.cgi

Michael Callen is the author of the interactive menu planner and the Chief Technology Officer for interactive menu planner, an online retailer of dozens of health and wellness products.

family-safe home cleaners Lincolnshire ..
In The News:

Chrome faces its sixth zero-day attack in 2025 as Google patches critical V8 engine flaw CVE-2025-10585 discovered by Threat Analysis Group.
The Hypershell X Ultra exoskeleton features 12 terrain modes and carbon fiber construction to enhance hiking, cycling and outdoor adventures.
Personal data from public records and data brokers helps scammers create tailored scam stories, making their calls and emails more believable to potential victims.
Uber Eats partners with drone delivery startup Flytrex to test autonomous food delivery services in U.S. markets, marking the company's first investment in drone technology.
OpenAI announces 120-day plan to strengthen ChatGPT safeguards for teens, including parental controls and expert council on AI wellbeing.
Spam emails can help improve security — if reported correctly. Learn how to report spam across major email services and get key tips to protect your inbox and personal data.
Harvard researcher Avi Loeb says comet 3I/ATLAS weighs 33 billion tons and spans 3.1 miles, making it far larger than previous interstellar visitors.
The Glassboro Public School District in New Jersey has partnered with ZeroEyes and InformaCast to detect visible firearms and alert staff and law enforcement within seconds.
Hackers use fake Google search results to trick users into downloading lookalike apps laced with malware that have been pushed to the top.
Generative A.I. has lowered barriers for sophisticated cyberattacks as hackers exploit ChatGPT and other tools to forge documents and identities.
IOS 26's new features include bigger lock screen clocks, dirty lens alerts, and improved spam detection for iPhones.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Sophisticated phishing scams now exploit Apple's iCloud Calendar invite system to bypass spam filters and trick users into calling fake support numbers.
Complete guide to medication tracking apps for iPhone and Android users, featuring built-in Health apps, MediSafe, MyTherapy, and smart pill dispensers.
Alef Aeronautics plans to begin production of its electric flying car Model A by late 2025, following FAA approval for limited testing at five airport locations.
Five common overpayment scams use fake checks and third-party payment requests to steal money from unsuspecting victims across various scenarios.
The Robeta Ananya luxury camper van features a full living room, ceiling bed, washer-dryer, and complete kitchen starting at $295,000 for the limited Founders' Edition.
Scammers exploit retirees' trust and assets through fake debt collection calls, but proper verification methods and reporting can stop these fraudulent schemes.
Social media scams are rising as fraudsters create fake accounts and buy verification badges to deceive users, but these simple safety steps can protect you.
The new groundbreaking Paris Solar-Battery Park in Wisconsin provides renewable energy day and night by capturing excess energy from its solar panels.
Travelers face increased risks from fake Wi-Fi networks at airports and on flights as attackers exploit growing reliance on in-flight internet for entertainment and services.
Older Android phones, tablets and car systems will lose access to new Waze features as the app drops support for Android versions below 10.
Research shows iPhone owners' overconfidence in Apple security makes them easier targets for cybercriminals compared to Android users who take more precautions.
Five key tech terms reshaping online shopping from mobile payments and instant delivery to social media commerce and inventory-free retail models.
AI browsers from Microsoft, OpenAI and Perplexity can fall for scams faster than humans, completing fraudulent purchases and clicking malicious links without verification.

Advice for the Ill = Advice for the Well

All of the things we tell sick people so that... Read More

Supersizing America

For some of us, food is warmth and love. We... Read More

Walking for Fat Loss?

With obesity and disease increasing dramatically, many fitness experts are... Read More

Weight Loss Secret -- Think Bodybuilding

This little known secret has been used by bodybuilders for... Read More

Sensible Approach To Weight Loss

Losing weight is a tough and demanding task for most... Read More

Diet Tactics You Must Know To Lose Fat?

This article is about making long-term changes in the foods... Read More

Atkins Diet ? Simple Advice

Just like any other diet, the Atkins diet can become... Read More

Close Kept Secrets to Weight Loss Lesson #10

WOW!! Here we are on lesson #10. Hasn't it been... Read More

How To Lose Weight Without Losing Your Mind!

Ah the ever present battle to lose those unwanted pounds.... Read More

No Low Carb Diet Progress? Sleep In To Get Thin!

If your low carb diet is going nowhere, maybe its... Read More

Not One Ounce -- Candy At Your House

Here come the candy canes. In our house, Santa always... Read More

Who Else Wants To Lose Weight? Stop Dieting!

From personal experience I have myself like all of you... Read More

Scientific Guidelines for Effective Weight Loss

If you have been dieting and haven't lost weight, stop!... Read More

Weight Loss Fads that Dont Work

No matter what the reason, successful weight loss and healthy... Read More

Could False Memories Be An Efficient Diet Helper?

Speculating on the scientifically proven memory unreliability, the memory specialist... Read More

Weight Loss Advice ? What Makes a GREAT Personal Trainer?

If you are trying to lose weight you may find... Read More

Empower Your Shopping Experience

Healthy living begins with healthy eating and healthy eating begins... Read More

Heres A Diet That Wont Work

How's this for a diet: Take in fewer calories than... Read More

Facts You Need To Know About A Low Carb Diet

What is low carb?We've all heard about the Atkins diet... Read More

Weight Loss For Beginners

Getting into a weight loss program or any type of... Read More

Measuring and Monitoring Your Bodyfat: Improves Overall Health

With so many diets and fads being offered on the... Read More

How The Motto Be Prepared Can Help You Lose Weight

Be Prepared. For the Boy Scouts it means you are... Read More

The Truth About Dieting And Weight Loss

You may not like what I'm about to say, but... Read More

Phentermine Side Effects

When you're taking Phentermine, you should go to the emergency... Read More

Do You Want To Lose Weight Without Going Crazy?

Here's what to do if you want to wear that... Read More

after renovation cleaning Bannockburn ..