7 Ways to Track Nutrition (Without Obsessing Over Macros)

Macro tracking can be a powerful tool—but it’s not for everyone. For many people, logging every gram of protein, carbs, and fat long term just isn’t realistic. Maybe it feels overwhelming. Maybe it disrupts your day. Maybe you're simply ready for something more flexible.The good news? You can stay consistent, build awareness, and see results without tracking every bite. Here are seven alternative methods that work—because they’re realistic, sustainable, and grounded in self-awareness.

1. The Hand Portion Method

Use your hand as a portion guide:- Palm = protein- Fist = veggies- Cupped hand = carbs- Thumb = fats

Why it works: It's simple, visual, and doesn't require an app or scale. It gives you structure without the stress.

2. Food Journaling or Photo Tracking

Write down or photograph your meals—not to count calories, but to build awareness.Why it works: It helps you notice patterns, triggers, and habits.

You’ll start making better decisions naturally—without needing a food log.

3. Mindful Eating

Pay attention to how food makes you feel—physically and emotionally. Eat slowly, tune into hunger/fullness cues, and check in after meals.

Why it works: You begin to trust your body, eat more intentionally, and stop when you’re 80% full —not stuffed.

4. Tracking Calories Only

Skip the macro breakdown and just track total calories if your goal is weight management.

Why it works: It simplifies the process while still creating structure—ideal for those not ready for full-on macro tracking.

5. App-Based Tracking with AI or Photos

Take a picture of your meal and let the app do the estimating. Tools like MacroFactor or Ate App make this easy.

Why it works: You get a rough estimate without logging everything manually. Great for busy days and visual learners.

6. The Combo Approach

Use hand portions during the week, journal on the weekend, or track meals once a day and reflect at night.

Why it works: You get the best of both worlds—structure + flexibility—without needing to commit to one rigid method.

7. The Block Tracking Method

This method uses 'blocks' of macronutrients—usually based on the Zone Diet concept. One block represents a set amount of protein, carbs, or fat (e.g., 7g protein, 9g carbs, 1.5g fat). You mix and match these blocks to build balanced meals.

Why it works: It's easier than tracking grams, encourages whole-food meals, and promotes balanced eating. Once learned, it gives clients a flexible yet structured way to eat well without obsessing over details.

You don’t need to track everything to make progress. You just need awareness, consistency, and a little support along the way. Nutrition isn’t about perfection—it’s about practice. And we’re here to guide you, not judge you.

👉 Want help finding a nutrition approach that works for your life?Book a no sweat intro,  or read more about our coaching options at https://www.crossfitbowmanville.com/nutrition

BETTER FOOD CHOICES - BREAKING UP WITH THE DRIVE-THRU

Better Food Choices than Drive-Thru

There is hot debate over who invented the Drive-Thru (McDonald’s and In-’N-Out both lay claim to that dubious honour), but the impact of all those customers lined up for convenient bags of burgers, fries, and sodas is clear: 65% of McDonalds’ annual sales, $10.55 billion, go through car windows.

And what people are buying is clear too: Convenience. According to a publication that reports on fast-food industry drive-thru sales, it takes an average of 189 seconds for customers to get their food from the drive-thru window.

That’s just over 3min from the speaker to a 1400-calorie meal in your hand—and you never even have to stand up.

And before you pat yourself on the back for passing up the burgers for coffee, remember that a Starbucks’ grande Salted Caramel Mocha Frappuccino has as much sugar as 7 Kripsy Kreme donuts, and comes with a straw so you never even have to look down to eat it.

Now, I’m not bothered by that burger or the 7 donuts, for that matter. The problem I have is the “189 seconds and it comes with a straw” part. Anything that convenient is likely to be abused, and if you want to break up with the Drive-Thru, we have to make the healthy alternative even more convenient.

It’s all about planning ahead. Quite simply, the better you are at the habit of putting food in plastic containers, the leaner you get, and the easier it is to stay there.

Here are a few ideas to help you make better food choices and break up with the drive-thru.

Make dinner before you leave the house - Dinner is not a surprise; it’s pretty much a nightly occurrence. So plan it out, chop it up, portion it out, and put it in the fridge before you’re anywhere near that fast-food window. Then you won’t spend your drive home worrying about prepping, cooking, and cleaning—you just have to tackle reheating. Pressed for time in the morning? Make dinner the night before, or pre-plate a few meals on Sunday.

Have a snack in your car - We make the poorest food choices when we’re hungry. Always carry something with you—baby carrots and peanut butter, or trail mix, to tide you over until you can make it home for a full meal.

Take the long way - Sometimes the best way to get away from a bad relationship is to avoid the person. That strategy works for fast food, too. It’s a lot easier to take the back roads than to drive right past those golden arches. And let’s be honest: You’re not “just gonna get the salad,” are you?

Invite someone over - If you know you don’t have any food in the house, and fries sound so good you can almost taste them, go on a preemptive strike and invite a friend over for dinner. You can meet at the grocery store, order some healthier take-out, or combine what’s in your fridges for a creative leftovers dinner. Any menu the two of you create will be better than continuing the cycle of convenient, car-based calories.

Reflect on how you got here - When there’s a paper bag in your lap and the smell of KFC on your breath, it’s time to ask yourself a simple, nonjudgmental question: “How did I get here?” At some point in your day, your plan proved too hard, too complex, or too unreasonable.

Reflect on what you can do to make your evening meal simpler and more convenient than those 189 fateful seconds to help you break free of the pattern the next time.

There is nothing wrong with an occasional burger or blended coffee drink. The problem with drive-thru dining is how easily it can turn convenience into a mindless habit. Dump this loser and build a healthier, happier relationship with your food by planning ahead, instead. You deserve better than 3 minutes!

5 Quick and Easy Dinners That Kids Will Love Too

(Each with 30+ Grams of Protein!)

As a busy mom, you want meals that are both nutritious and kid-approved. To make things easier, here are five quick dinners that provide at least 30 grams of protein per serving, keeping everyone satisfied and healthy. These meals are simple to prepare and can be on the table in under 30 minutes!

1. Turkey Taco Bowls

This high-protein meal is both fun and customizable for the whole family, packing in plenty of protein from lean turkey.

• Ingredients: 1 lb ground turkey (93% lean), taco seasoning, 1 cup cooked rice (or cauliflower rice), 1 cup diced tomatoes, 1/2 cup shredded cheese (choose a high-protein cheese lifesmart or allegro).

• How to make it: Cook the ground turkey with taco seasoning. Serve over rice, topped with tomatoes and cheese. One serving (about 4 oz of turkey) provides around 30-35 grams of protein.

  
  

2. Chicken and Veggie Stir-Fry

This stir-fry is a great way to sneak in veggies while providing plenty of protein from chicken breast.

• Ingredients: 1 lb chicken breast (about 4 breasts), 2 cups frozen stir-fry veggies, 2 tbsp soy sauce, 1 tbsp olive oil, 1 cup cooked rice.

• How to make it: Stir-fry diced chicken breast in olive oil, add the veggies, and drizzle with soy sauce. Serve over rice. Each serving (1 chicken breast) contains roughly 35-40 grams of protein.

  
  

  

  
  

3. Protein-Packed Spaghetti with Marinara

This classic pasta dish uses high-protein ground beef or turkey to boost the protein content, along with a veggie-packed sauce.

• Ingredients: 1 lb ground beef (90% lean) or ground turkey, 1 cup marinara sauce, 1/2 cup finely chopped carrots and zucchini, 8 oz whole wheat pasta (high-protein options are available).

• How to make it: Brown the ground meat, then add vegetables to the marinara sauce. Serve over the cooked pasta. A serving with 4 oz of ground meat provides about 30-35 grams of protein.

  
  

  

  
  
  
  

4. Mini Pita Pizzas

These fun, customizable mini pizzas deliver protein thanks to a mix of cheese and lean meat toppings.

• Ingredients: 4 whole wheat pitas, 1 cup marinara sauce, 1 1/2 cups shredded mozzarella cheese, 4 oz pepperoni or cooked chicken breast, veggies like bell peppers or mushrooms.

• How to make it: Spread marinara sauce on each pita, top with cheese, pepperoni or chicken, and bake at 375°F for 10 minutes. Each pizza with cheese and 2 oz of chicken/pepperoni delivers about 30-35 grams of protein.

  
  

  

  
  

5. Sheet Pan Chicken Fajitas

This one-pan wonder is a family favourite, with lean chicken breast and colorful veggies wrapped in protein-rich tortillas.

• Ingredients: 1 lb chicken breast, 3 bell peppers, 1 onion, 2 tbsp olive oil, fajita seasoning, 4 high-protein tortillas.

• How to make it: Slice the chicken and veggies, toss with olive oil and seasoning, and bake at 400°F for 20 minutes. Serve with tortillas. One serving (with about 4 oz of chicken and a high-protein tortilla) provides 30-35 grams of protein.

Each of these meals is designed to provide your family with the protein they need to stay full and energized, all while being quick and easy to prepare. Perfect for busy weeknights!