Nourmio

Nourmio Journal

A little clarity for
everyday meals.

Practical guides to calories, total sugar and food logging.

Example barcode and label values differ per serving but both scale to 200 kcal for 50 g.
Food logging

How to check a barcode result against the package label

Match the product, compare calories and total sugar at the same weight, and decide when to use the package values instead.

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The NOW allulose syrup label shows 5 grams of total carbohydrate, 0 grams of total sugars and 0 grams of added sugars per 7 gram serving.
Total sugar

Is allulose a sugar alcohol? How to read the US label

See why allulose can appear in an ingredient list while Total Sugars shows zero. Read a US syrup label and work through the FDA calorie factor.

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A weekly diary worksheet groups the food amount, its nutrition reference and an uncertainty note, keeping missing values separate from zero.
Food diary

A one-week food diary template with portions and notes

Copy a seven-day food log that keeps portions, calorie and sugar references, and uncertainty together. Includes a filled example and a reusable entry form.

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An illustrative label keeps 4 g Total Sugars, including 2 g Added Sugars, separate from 8 g Sugar Alcohol. None is subtracted from another to calculate added sugar.
Total sugar

Sugar alcohol vs. added sugar on a Nutrition Facts label

Read Sugar Alcohol, Total Sugars and Includes Added Sugars as different label fields. A worked example shows which values to scale and which not to subtract.

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Hypothetical smoothie: 550 g batch, 330 g poured, 110 g left in the glass, so 220 g was drunk, or 40 percent of the batch.
Everyday meals

How to log a homemade smoothie you partly drank

Separate the blender batch, the amount poured and the amount left in your glass. A worked example avoids subtracting the same leftovers twice.

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Three hypothetical meal-prep containers have different component weights and estimated totals of 480, 475 and 725 kcal.
Everyday meals

How to calculate meal-prep calories for unequal portions

Calculate separate components before you fill unequal containers. A worked three-box example checks that all food and calories are accounted for.

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A drained serving is the comparison basis: the reviewed tuna label lists 90 kcal for one drained 113 g can, and 56.5 g is half that reference.
Food labels

How to log canned food using drained weight

Check whether a canned-food label describes drained solids or the contents as sold. Use a real tuna label to calculate a full or partial serving.

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Example: a bottle loses 12 g of oil, equivalent to about 106 kcal added. The amount eaten remains uncertain when oil stays in the pan.
Everyday meals

How to log cooking oil when some stays in the pan

Measure what leaves the bottle, separate that from what you know was eaten, and avoid treating all leftover pan liquid as pure oil.

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Hypothetical labels: cereal A has 5 g sugar per 30 g and cereal B has 6 g per 45 g. At an equal 30 g, B has 4 g sugar.
Total sugar

How to compare cereal sugar when serving sizes differ

Compare the same dry weight before comparing cereal sugar. A worked label example shows why fewer grams per serving can hide a larger amount per gram.

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