Nourmio

Nourmio Journal

A little clarity for
everyday meals.

Practical guides to calories, total sugar and food logging.

At 240 milliliters each, Horizon whole milk has 12 grams of total sugars, Silk Original Soymilk has 5 grams and Silk Unsweet Soymilk has 1 gram.
Total sugar

How to compare sugar in milk and plant-based drinks

Compare total and added sugars in whole milk, original soy milk and unsweetened soy milk at the same volume. Calculate the sugar in a smaller pour.

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A Home Chef pizza panel shows 770 kcal as packaged and 830 kcal as prepared. Three quarters of one prepared serving is an estimated 622.5 kcal.
Everyday meals

How to log a meal kit when you change the portions

Use a real meal-kit label to compare calories as packaged and as prepared, scale the portion you ate and avoid counting an ingredient twice.

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One cheese slice, two pepperoni slices and half a dip come to 1,000 kcal. One quarter of both pizzas and both dips adds an extra cheese slice, for 1,290 kcal.
Food logging

How to log your share of a takeout order

Count the slices and sauce you ate from a shared takeout order. See when an equal split works and how to keep an unknown portion separate.

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An example batch contains 960 kcal. Dinner uses 600, a wrap uses 240 and 120 remain. The wrap also adds a 70 kcal tortilla, for 310 kcal total.
Everyday meals

How to log leftovers you turn into a new meal

Carry a saved portion into your next meal, add the new ingredients and check that you counted each part of the original batch once.

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Two whole large eggs provide about 143 kcal. With two shell whites, 66 g, the estimate is 177 kcal. With two 46 g servings of the example carton, 92 g, it is 193 kcal.
Everyday meals

How to log scrambled eggs with extra egg whites

Log whole eggs and extra whites separately. Compare two large shell whites with two carton servings and see why they give different calorie totals.

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The 15 mL clean finish you eat contributes 20 kcal and 3 g total sugar. The 60 mL poured into the raw bowl contributes at most 80 kcal and 12 g total sugar to the batch, based on the label.
Everyday meals

How to count calories in marinade when you discard some

Use the label to count the clean finishing sauce you eat. See what the amount poured into the raw bowl can tell you about calories and total sugar.

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The first model tray has one posted serving each of chicken and rice for 266 kcal. The second has the same chicken and an estimated 6 oz of rice for about 333 kcal before an unknown amount of dressing.
Food logging

How to log a college dining hall meal with incomplete nutrition data

Match the campus menu's serving to what you took. Two trays use University of Maryland nutrition cards to show how to report a known subtotal.

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An illustrative label shows zero. Four calories per serving, allowed to display as zero, would total 24 in six servings.
Food logging

Why a US nutrition label can show zero calories

Understand how the US Nutrition Facts panel can round a small calorie amount to zero and what changes when you use several servings.

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The full panel for one 43 g Mission tortilla shows 70 kcal. The 4/4/9 shortcut on its printed grams gives 131.5 kcal. The 19 g of total carbohydrate include 17 g of fiber.
Food labels

Why don't label calories match the macros?

See why the 4/4/9 calculation can differ from a US Nutrition Facts label, and which calorie number to use for the portion you ate.

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