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This is a quick video to show you how to get the most out of the Health Reflection report
from the NutriMirror food journal. I’ve preloaded an account here with seven days
worth of foods, and if we want to view those foods through our Health Refelction report,
we just select the days here, so that’s one full week. We click update and you see
that the label here—the familiar Nutrition Facts label format—shows you the average
amount of daily nutrients provided by the foods you’ve eaten during these seven days.
Now we have a Supplements Only label here that has 0 everywhere because there were no
supplements logged, so we can ignore that. That also means that our Food & Supplements
label and our Food Only label are going to be identical.
So what you see is a net calorie balance of -327. That means that this person ate slightly
more calories than they burned during that week, so eventually that’s going to result
in a weight gain.
But more importantly for our purposes in this label are these numbers along the side here,
and how everything is red—just about everything. What that’s telling you is that you’re
way out of balance for these nutrients. Your saturated fat is high, your cholesterol is
high, your sodium is way high, your fiber is low, all these other vitamins here are
low.
Now if you want to get a detailed analysis out of any of these things—let’s take
saturated fat for example. Click on it and you get a brief summary that tells you how
high you are in saturated fat, how much is recommended, how much you ate. So in this
case, we ate 7.3 grams too much of saturated fat on average per day.
Now if you look at this list here, this orders all the foods you ate by the amount of saturated
fat they provided to your diet. So the top of the list, butter, that’s where you got
more of your saturated fat. You averaged 8.3 grams of saturated fat per day from butter
alone, which right there, that puts you back in line if you took that out of your diet.
Now that’s not something we’d recommend, especially in this case, where if you go down
the list you see a lot of other foods that aren’t particularly the most healthy things
you could have been eating: that Famous Star cheeseburger, a banana split, crispy tacos,
pepperoni pizza, apple fritter, biscuit, donut—all this stuff is providing pretty decent amounts
of saturated fat to your diet. So instead of eliminating butter entirely, which isn’t
necessarily a bad thing to be eating, you can just cut back a bit on what you’re eating
in these other items.
Now we don’t like to recommend you completely eliminate something from your diet, because
that just causes you to suffer in a way and makes you less likely to stick with the changes
you need to be making. So just cut back, make incremental changes. This report really helps
you to see where you can focus to make these changes.
If you click on cholesterol, for example, you can see some of these same items show
up a lot. That Famous Star cheeseburger, again, is looking like a pretty good candidate not
to eat—although in the case of this person’s choices, they are going to need to make a
lot of changes to make things a bit healthier for themselves. Sodium for example is a huge
problem at 245% of what’s recommended. The cheeseburger again is at the top of the list
for that. Lots and lots of other fast foods are on here.
Now a different type of nutrient your’e looking at are the types you need to get enough
of, not things you need to worry about eating too much of. Like fiber here is very low.
We need to get that number higher to a green 100%. This shows the same list as before,
showing which foods provide the most fiber to the diet, but none of these foods are providing
all that much when you consider you’re 24 grams low on average per day and the one food
you ate that provided the most—that hamburger—only provided 1.3.
So maybe you need some ideas on where to find fiber for your diet. Well, food source examples—click
the button right there and here we have a standard list of foods that are high in fiber.
Now these are mostly just beans, so that might not be an option for you. We also have an
artichoke and ready-to-eat bran cereal, but you can also search for more sources, which
takes us to a different type of report we offer.
In this Search By Nutrient report, you can search our whole database for foods that are
high in fiber. In this case we’re looking at vegetables and beans that are high in fiber.
You can switch over and look at, I don’t know, jams and jellies or particular restaurants
or entrees, meals, & side dishes. Let’s take a look at pasta, rice, and grains, and
see what’s high in fiber there. Now we’ve got corn bran, barley, amaranth, rye, bulgur,
wheat ... anyway, you can search our whole database like that.
Now back up to the reflection report. In addition to what you see here, we have Show Additional
Nutrients, which gets you the full list, everything from vitamin D to potassium. But we alway
recommend you focus on the main core items first.
So there you go. That is a quick overview of our Health Reflection report, which is
a really, really valuable tool. I really highly encourage those of you who are logging your
foods with our food journal to take full advantage of this report. It’s a great tool that will
really help you get your choices in line, help you lead a healthier lifestyle in the
future.