You’ve just finished preparing dinner when you secretly enjoy a few bites of fried potatoes straight from the pan. Later, you drizzle extra ranch on your salad but forget to record it. And that spoonful of peanut butter before bed? It didn’t seem worth pursuing the trail. If this sounds familiar, you may be missing out on little moments that can enrich your eating day.
These small, often overlooked decisions like a small tasting, grazing, dressings and seasonings can quietly add up over the course of a day. Even if they don’t seem like a big deal on their own, they could be the hidden reason for stalled progress or confusing calorie counts.
The good news is that you don’t have to worry about every crumb. But by learning how (and why) to keep track of everything you eat—yes, even snacks and condiments—you can increase your awareness, take responsibility, and better understand your body’s needs.
Let’s break down what “everything” really means, how important it is, and how you can log it without losing your mind.
You might also like this
Macros, calories or both? Here’s what you should pursue based on your goals
What counts as “everything”?
When it comes to food tracking, most of us remember the big things, like meals, main ingredients, and packaged snacks. But it’s the little things that often go under the radar. These forgotten extras may not seem like much at the moment, but over time they can cause “calorie creep” and hinder your progress.
Paying attention to these easily overlooked things can help you close the gap between what you think you’re eating and what you’re actually consuming. Here are some of the most common things people forget to track:
● Spices and dressings: Ketchup, mayo, ranch, butter, olive oil and other spreads or sauces. Some people forget to keep track of them completely, and others estimate portion sizes without knowing exactly what they’re eating.
● Tastes good when cooking: A few bites while preparing dinner or licking the spoon after stirring something sweet.
● Small snacks and handfuls: Nuts, chips, crackers, candy or cereal eaten straight from the bag.
● Drink extras: Coffee cream, milk in tea, sugary mixed drinks or alcohol.
● Grazing all day long: Picking at leftover food, finishing your child’s plate, or mindlessly snacking while you’re distracted.
● “Just a bite” moments: A cookie, a piece of chocolate, or a few chips from someone else’s plate. These can add up to a few hundred more calories spread out over the course of a day than you thought.
Why the little things matter
It’s easy to assume that a bite here or a drizzle there won’t make much of a difference, but over the course of a day (or week), those untracked extras can really add up. This phenomenon is called calorie creep and occurs when small, forgotten foods slowly push your intake higher than you realize, often delaying progress or leading to weight gain even when your main meals seem to be on track.
An example day with small calorie creep moments could look like this:
● Morning coffee with 2 tablespoons of flavored coffee cream = 70 calories
● Butter on toast not logged = 1 tablespoon = 100 calories
● Try cooking dinner = a few bites of pasta = 80 calories
● A handful of trail mix from the pantry in the afternoon = 150 calories
● Unmeasured salad dressing = 3 tablespoons ranch = 180 calories
● A few fries from your partner’s plate = 80 calories
● Evening chocolate square after dinner = 60 calories
Total Untracked Moments: almost 720 calories
That’s almost the equivalent of a full extra meal, and if it happens regularly, it can silently derail your goals without you realizing why. The good news? Once you start paying attention to these details, not only will you log more accurately, but you will also have more control and confidence in your decisions.
How detailed should you be?
The level of detail in your food tracking really depends on your personal goals.
Weight loss goals
If you’re aiming for weight loss, it helps to be more precise, as calorie sneakers can easily cause things to get mixed up, especially if you’re trying to stay in a calorie deficit. Logging the little extras like spices, cooking oil, and snacks will give you a clearer view of your intake so you can make informed adjustments. (1)(2)
“You don’t have to log everything you eat every day to see results, but starting with consistent logging can make a difference. MyFitnessPal data shows that people who logged their food for at least four days in the first week were seven times more likely to make progress toward their weight loss goals,” explains Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. (3)
Mindful Eating Goals
When you focus on mindful eating, the goal isn’t necessarily to hit exact numbers, but rather to be more intentional. This might look like serving snacks in a bowl instead of eating straight from the bag, or paying attention to how certain foods make you feel. Tracking can be a tool to bring more attention to your decisions without having to be perfect. (4)
Weight maintenance goals
To maintain weight, there is often more flexibility. You may not need to keep track of every bite, but it’s still helpful to keep track of your habits, especially if you want to avoid slowly gaining the weight back or falling into less thoughtful habits.
Ultimately, raising awareness is more important than perfection. You don’t have to keep track of every ounce, but paying attention to the “extras” will help you stay on top of your goals without feeling overwhelmed.
About the experts
Melissa Jaeger RD, LD is Head of Nutrition at MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her nutrition internship at Iowa State University. In May 2024, she was named Registered Young Dietitian of the Year by the Minnesota Academy of Nutrition and Dietetics.
Caroline Thomason, RDis a diabetes educator who combines her love of nutrition with the ability to make better health easy to understand. During her 12 years in the industry, her work has appeared in more than 40 publications. She is also a speaker, broadcaster and recipe developer.
Tips to make tracking easier
It doesn’t have to feel like a chore to track everything you eat. With the right tools and attitude, it can become a natural part of your routine without taking over your life.
Here are some ways to simplify the process and streamline it for you:
Use smart tracking features
Logging every bite doesn’t have to be time-consuming, especially when you use MyFitnessPal’s built-in tools. These features help you build habits with less effort and reduce tracking friction that can lead to burnout.
● The Barcode scanner allows you to scan packaged foods and instantly view the exact product, saving you time and reducing guesswork.
● You can do that too Save and copy meals that you eat regularly to quickly log your usual breakfast, lunch or favorite snack without starting from scratch every time.
● Add recipes to My recipes to quickly find and track them the next time you prepare the dish.
Think about what time of day works best for you
Some people thrive on real-time tracking, logging their meals and snacks as they eat them. This can help you make better decisions throughout the day, especially if you closely monitor your calories. Others prefer to journal at the end of the day when things have slowed down, using memory or food photos to take a step back. There is no right or wrong here; It’s about what is sustainable for you personally.
You could even use a hybrid approach: log large meals like breakfast and lunch in real time, and make note of snacks and dinner later. The key is to find a rhythm that feels natural so you can maintain it long-term.
Fight all-or-nothing thinking
One of the biggest barriers to consistent food tracking is the belief that it has to be perfect. However, keeping a food diary isn’t about being precise to the gram every day – it’s about creating awareness and looking for patterns. If you didn’t measure your portion of pasta or forgot to log your afternoon coffee, that doesn’t mean the day is ruined.
Instead of quitting or starting over tomorrow, log what you can remember and move on. Small steps add up, and a mostly complete protocol is still far more helpful than none at all. With a mindset that prioritizes progress over perfection, you are more likely to stay engaged and see meaningful results over time.
Frequently Asked Questions: Do I need to keep track of everything I eat?
Do I really need to track condiments like ketchup and mustard?
Some condiments like ketchup or mayo can quickly add up to a lot of calories and sugar. A quick log will help keep your totals accurate.
What if I only ate one or two bites – do I still need to log that?
Ideally, yes. Even small bites throughout the day can cause calorie creep over time.
How do I estimate a snack that I forgot to weigh or measure?
Use your best judgment by comparing it to a standard part in the app. Being closer is better than skipping it altogether.
Can I still be successful if I don’t log everything?
Yes, but the more consistent and honest you are in your journaling, the more insights you will gain to support your goals.
The conclusion
You don’t have to keep close tabs on every ounce to reach your goals, but paying attention to the small, everyday bites you typically overlook can make a big difference. Whether you want to lose weight, eat more consciously, or maintain healthy habits, logging these “extras” increases awareness and helps you stay on track without obsession. Thanks to the simple tracking tools in MyFitnessPal, it’s easier than ever to stay consistent without feeling overwhelmed.
The post Do I need to keep track of everything I eat, including snacks and condiments? appeared first MyFitnessPal Blog.
