You’re halfway through dinner when you pull out a few bites of roasted potatoes. Later, you’ll drizzle extra ranch over your salad, but forget to log it. And that spoonful of peanut butter before bedtime? It didn’t seem worth following to me. If this sounds familiar, you might be missing little moments that can all add up to your eating day.
These small, often overlooked choices, such as minor relishes, grazing, dressings and herbs, can quietly add up over the course of a day. And while they may not seem like a big deal on their own, they could be the hidden reason behind slowed progress or confusing calorie totals.
The good news is that you don’t have to obsess over every crumb. But learning how (and why) to track everything you eat—yes, even snacks and condiments—can help you increase your awareness, stay accountable, and better understand your body’s needs.
Let’s take a look at what “everything” really means, how much it matters, and how to log it without going crazy.
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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. Those forgotten extras may not seem like much in the moment, but over time they can lead to “calorie creep” and hinder your progress.
Being aware of these easy-to-miss items can help you close the gap between what you think you’re eating and what you actually consume. Here are some of the most common things people forget to keep track of:
● Condiments and dressings: Ketchup, mayo, ranch, butter, olive oil and other spreads or sauces. Some people forget to keep track altogether and others estimate portion sizes without knowing exactly what they are consuming.
● Flavors during cooking: A few bites while preparing dinner or licking the spoon after stirring something sweet.
● Small snacks and hands: Nuts, chips, crackers, candy, or cereal eaten straight from the bag.
● Drink extras: Coffee creamer, milk in tea, sugary mixers or alcohol.
● Grazing all day: picking leftovers, finishing your child’s plate, or mindlessly snacking while distracted.
● “Just a snack” moments: One cookie, a piece of chocolate, or a few fries from someone else’s plate. After a day of eating, these can add up to a few hundred calories more than you thought you were eating.
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 “caloric creep,” and it happens when small, forgotten items slowly increase your intake than you realize, often slowing progress or leading to weight gain, even when your main meals seem to be on target.
This is what a sample day could look like with small calorie crunches:
● Morning coffee with 2 tablespoons of flavored creamer = 70 calories
● Butter on toast not logged = 1 tablespoon = 100 calories
● Taste testing while cooking = a few bites of pasta = 80 calories
● Handful of trail mix from the pantry mid-afternoon = 150 calories
● Salad dressing that is not measured = 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 an entire extra meal, and if this happens regularly it can quietly derail your goals without you realizing why. The good news? Once you start paying attention to these details, you will not only log in more accurately, but you will also feel more in control and confident about your choices.
How detailed do you need to be?
The level of detail of your food tracking really depends on your personal goals.
Weight loss goals
If you’re aiming for weight loss, it’s helpful to be more precise, because it’s easy for calorie creep to throw things off, especially if you’re trying to stay within a calorie deficit. Logging the little extras like spices, cooking oil and snacks will give you a clearer picture 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 to log consistently can make a difference. MyFitnessPal data shows that people who logged their diets at least four days in their first week were seven times as likely to make progress toward their weight loss goals,” explains Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. (3)
Goals for mindful eating
If your focus is on mindful eating, the goal isn’t necessarily to hit exact numbers, but to become more conscious. That might look like serving snacks in a bowl instead of eating straight from the bag or noticing how certain foods make you feel. Tracking can be a tool to help you spread the word about your choices without having to be perfect. (4)
Weight maintenance goals
There is often more flexibility for weight maintenance. You may not have to keep track of every bite, but it’s still helpful to keep an eye on your habits, especially if you want to avoid slowly regaining weight or falling into less-thought-out patterns.
Ultimately, building awareness is more important than perfection. You don’t have to track every ounce, but paying attention to the “extras” can help you stay aligned with your goals without feeling overwhelmed.
About the experts
Melissa Jaeger RD, LD is the Head of Nutrition at MyFitnessPal. Melissa earned a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship at Iowa State University. In May 2024, she was recognized as the Registered Young Dietitian of the Year presented by the Minnesota Academy of Nutrition and Dietetics.
Caroline Thomason, RDis a diabetes educator who combines her love of nutrition with the power to make better health understandable. With 12 years of industry experience, her work has appeared in more than 40 publications. She is also a speaker, broadcast spokesperson and recipe developer.
Tips to make tracking everything easier
Keeping track of everything you eat doesn’t have to be a chore. With the right tools and mindset, it can become a natural part of your routine, without taking over your life.
Here are a few ways to simplify the process and make it work for you:
Use smart tracking features
Logging every bite doesn’t have to be time-consuming, especially if you use MyFitnessPal’s built-in tools. These features help you build habits with less effort and reduce the friction of tracking that can lead to burnout.
● The barcode scanner It allows you to scan packaged foods and instantly display the exact product, saving you time and taking the guesswork out of it.
● That is also possible save and copy meals that you eat regularly to quickly record your usual breakfast, lunch or favorite snack, without starting over every time.
● Add recipes to My recipes to quickly locate and track them the next time you make that dish.
Think about the time of day that works for you
Some people thrive on real-time tracking, recording their meals and snacks as they eat them. This can help you make better decisions throughout the day, especially if you keep a close eye on calories. Others prefer to log in at the end of the day when things are slowing down, using memory or food photos to get back to them. There is no right or wrong here; it’s about what is sustainable for you personally.
You can even use a hybrid approach: record big meals like breakfast and lunch in real time and record snacks and dinner later. The key is to find a rhythm that feels natural so you’re more likely to stick with it in the long run.
Combat all-or-nothing thinking
One of the biggest obstacles to consistent food tracking is the belief that it has to be perfect. But food tracking isn’t about being accurate to the gram every day; it’s about increasing awareness and looking for patterns. If you didn’t weigh your portion of pasta or forgot to write down your afternoon latte, that doesn’t mean your day is ruined.
Instead of stopping or starting again tomorrow, log what you can remember and move on. Small steps add up, and a mostly complete log is still far more useful than none at all. With a mindset of progress over perfection, you’re more likely to stay committed and see meaningful results over time.
Frequently Asked Questions: Do I have to keep track of everything I eat?
Do I really need to keep up with condiments like ketchup and mustard?
Some condiments, such as ketchup or mayo, can quickly add up in calories and sugar. A quick log can help you keep your totals accurate.
What if I just had a bite or two, should I still log it?
Ideally, yes. Even small bites throughout the day can contribute to the “calorie creep” over time.
How do I estimate a snack that I forgot to weigh or measure?
Use your best guess by comparing it to a standard portion in the app. Being close is better than skipping it altogether.
Can I still be successful if I don’t log everything?
Yes, but the more consistent and honest your logging, the more insights you’ll gain to support your goals.
The bottom line
You don’t have to track every gram perfectly to reach your goals, but paying attention to the small, everyday bites you normally overlook can make a big difference. Whether you’re trying to lose weight, eat more consciously, or maintain healthy habits, logging those “extras” increases your awareness and helps you stay on track without obsessing. The simple tracking tools in MyFitnessPal make it easier than ever to be consistent without feeling overwhelmed.
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