How To Track Saturated Fat and Fiber on MyFitnessPal (MFP)

Published:  12/27/2015

Beef and cheese contains a lot of saturated fat

MyFitnessPal (MFP) offers a convenient way to track daily food intake, with default settings displaying Calories, Carbohydrates, Protein, and Fat.

However, for a more comprehensive understanding of dietary impact, monitoring Saturated Fat and Fiber intake is highly beneficial.

As the American Heart Association emphasizes, 'Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke.'

Similarly, increasing fiber intake is associated with a reduced risk of mortality from CVD and all cancers.

To help you effectively utilize MyFitnessPal for this purpose, the following guide provides step-by-step instructions on determining your weekly saturated and unsaturated fat intake, as well as highlighting the importance of fiber tracking.

Here's a step-by-step guide on how to determine your weekly saturated and unsaturated fat intake using MyFitnessPal:

Here's a step-by-step guide on how to determine your weekly saturated and unsaturated fat intake using MyFitnessPal:

Step 1: Log Your Food Daily
•    Accurately record everything you eat and drink in your MyFitnessPal food diary for the entire week. Be as precise as possible with serving sizes and specific food items. Use the search function or barcode scanner to find the correct entries.

Step 2: Change Settings for what nutrients show up on your daily food diary. do this on the website. 

1. Go to the MyFitnessPal website and log in.
2. Go to Home

Step 3: Access the "Nutrition" Section on the Website. 

1. Go to the MyFitnessPal website and log in.
2. Click on the "Food" or “Food Diary: tab.

If you did step 1, saturated fat will be in one of the columns. 

Step 4: View Daily Nutrient Breakdown on the Mobile App:

1. Open the MyFitnessPal app.
2. Go to your "Diary" by tapping the "Diary" icon (usually at the bottom).
3. Tap the three dots "..." or the "More" icon, usually located at the bottom right corner.
4. Select "Nutrition" from the menu.

To see the detailed fat breakdown for the day: 
Mobile App: At the top of the "Nutrition" screen, tap on "Nutrients". This will display a list of both macro and micronutrients tracked for the day. Scroll down until you find "Saturated Fat," "Monounsaturated Fat," and "Polyunsaturated Fat." The amounts consumed for the current day will be listed.

Step 5: Review Your Weekly Nutrient Intake on the Mobile App:

1. While in the "Nutrients" view (as described in Step 4), look for a "Day View" option, usually at the top. (Right above the date) 
2. Tap on "Day View" and then select "Week View."
3. This will show you a bar graph or a list displaying your average consumption of each nutrient for the entire week. Scroll down to find "Saturated Fat," "Monounsaturated Fat," and "Polyunsaturated Fat." The average daily intake for the week will be shown.
4. To see the total weekly intake, you will likely need to multiply the average daily intake by 7.

Step 6: Note Down Your Weekly Totals
•    Record the total grams of saturated fat, monounsaturated fat, and polyunsaturated fat that you consumed throughout the week, as displayed in the weekly view.
Important Considerations:
•    Accuracy of Food Data: The accuracy of the nutrient information depends on the MyFitnessPal database entries. While generally good, there can be variations. Try to choose entries that closely match the specific food you consumed.
•    Premium Features: Some advanced nutrient tracking and reporting features might be exclusive to MyFitnessPal Premium subscribers. However, the basic tracking of saturated and unsaturated fats should be available in the free version.
•    "Total Fat" vs. Subcategories: Remember that "Total Fat" is the sum of saturated, monounsaturated, and polyunsaturated fats (plus potentially trans fats). The subcategories provide a more detailed breakdown.
•    Consistency is Key: The more consistently and accurately you log your food, the more reliable your weekly data will be.

By following these steps, you can effectively use MyFitnessPal to monitor and determine the amount of saturated and unsaturated fats you are consuming each week. This information can be valuable for understanding your dietary habits and making informed choices for your health.

Why Decrease Saturated Fat?

Eating a low-saturated fat diet is important for several health reasons:

1. **Heart Health**: High intake of saturated fats can lead to elevated levels of LDL ("bad") cholesterol, which is associated with an increased risk of heart disease. A low-saturated fat diet helps maintain healthy cholesterol levels and reduces the risk of cardiovascular problems.

2. **Reduced Risk of Stroke**: Excessive intake of saturated fats may contribute to the development of atherosclerosis, a condition where fatty deposits build up in arteries, increasing the risk of stroke. A low-saturated fat diet can help mitigate this risk.

3. **Weight Management**: Saturated fats are calorie-dense, which means they provide a high number of calories in a small amount of food. Reducing saturated fat intake can be beneficial for weight management, as it can help control calorie consumption.

4. **Improved Blood Sugar Control**: Some studies suggest that diets low in saturated fat may help improve insulin sensitivity, which is important for preventing and managing type 2 diabetes.

5. **Lowered Risk of Certain Cancers**: While the relationship is complex and more research is needed, some studies suggest that a diet low in saturated fats may be associated with a reduced risk of certain cancers, including breast and colon cancer.

6. **Liver Health**: High consumption of saturated fats may contribute to non-alcoholic fatty liver disease (NAFLD), a condition characterized by the accumulation of fat in the liver. A low-saturated fat diet can help protect liver health.

7. **Reduced Inflammation**: Excessive intake of saturated fats has been associated with increased inflammation in the body, which is linked to various chronic diseases. A low-saturated fat diet may help reduce inflammation and its negative health effects.

8. **Longer Lifespan**: Studies have suggested that diets low in saturated fat may be associated with a longer lifespan, possibly due to the positive effects on heart health and overall well-being.

It's important to note that while reducing saturated fat intake is beneficial for health, it's also crucial to replace these fats with healthier alternatives like unsaturated fats (found in foods like nuts, seeds, avocados, and olive oil) for a balanced and nutritious diet. Always consult with a healthcare professional or registered dietitian for personalized dietary advice.

Remember, talk to a dietitian before making major dietary changes. 

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High Fiber Diet Associated with a Longer and Healthier Life

Yes, there is evidence to suggest that a high-fiber diet is associated with a longer and healthier life. Consuming a diet rich in dietary fiber has been linked to several health benefits that can contribute to longevity. Here are some reasons why a high-fiber diet is thought to promote longevity:

Heart Health: High-fiber diets are often associated with a reduced risk of heart disease. Soluble fiber can help lower levels of LDL cholesterol (the "bad" cholesterol) and improve overall cholesterol levels, which is beneficial for cardiovascular health.

Digestive Health: Dietary fiber promotes regular bowel movements and helps prevent constipation. It can also contribute to a healthy gut microbiome, which is linked to various aspects of health, including immune function.

Blood Sugar Control: Fiber-rich foods can help regulate blood sugar levels, which is particularly important for reducing the risk of type 2 diabetes. Stable blood sugar levels are associated with better long-term health.

Weight Management: High-fiber foods are often less calorie-dense and can help you feel full and satisfied. This can aid in weight management and obesity prevention.

Colon Health: A diet rich in fiber has been linked to a lower risk of colorectal cancer. Fiber promotes regular bowel movements and can help remove potentially harmful compounds from the colon.

Inflammation Reduction: Dietary fiber has anti-inflammatory properties and may help reduce the risk of chronic inflammatory diseases, which are linked to various health issues.

Longevity Factors: A high-fiber diet often includes nutrient-rich foods like fruits, vegetables, whole grains, legumes, and nuts. These foods provide essential vitamins, minerals, and antioxidants that support overall health and longevity.

It's important to note that different types of fiber have varying effects on health. Soluble fiber, found in foods like oats, beans, and fruits, can have specific benefits for heart health and blood sugar regulation. Insoluble fiber, found in foods like whole grains and vegetables, supports digestive health and regularity.

To incorporate more fiber into your diet, focus on whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Gradually increasing your fiber intake can help your digestive system adjust to the changes. As always, it's a good idea to consult with a healthcare professional or registered dietitian before making significant dietary changes to ensure that you're meeting your nutritional needs and considering any individual health concerns.

Also Track Fiber Intake

I also sugggest tracking your fiber. High dietary fiber intake is associated with a reduced risk of mortality from CVD and all cancers. These results support the current recommendation that high dietary fiber intake should be part of a healthy diet. meta-analysis study here: PMID: 26711548

I recommend to my clients that women should aim for 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. The Academy of Nutrition and Dietetics recommends 14 grams of fiber for every 1,000 calories you eat

Why? A high fiber intake indicates you are eating a lot of whole grains, nuts, legumes, fruits and vegetables.

A high-fiber diet promotes long life by improving digestive health, regulating blood sugar levels, lowering cholesterol, and reducing the risk of heart disease, type 2 diabetes, and certain cancers. It also aids in weight management, supports a healthy gut microbiome, and boosts immune function.

According to a report on the largest study of vegetarians and vegans to date, those eating plant-based diets appear to have a significantly longer life expectancy.

How much longer life expectancy? Nearly a decade of extra life — that's what you get when you move away from eating animal foods and toward a plant-based diet. This is really exciting science for anyone seeking a healthy long life.

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Maria Faires, RD

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