Adherence
Structured training using the HMR Calorie System (memorizing anchor points for reference foods) significantly improves the accuracy of calorie and portion size estimation in overweight adults.
To improve your ability to estimate food intake, use a structured calorie counting system like the HMR method. This involves memorizing 'anchor points' (reference foods with known calorie counts) and using them to estimate similar foods. Training in this system for just 4 weeks significantly improves estimation accuracy. Focus on learning these reference points rather than trying to calculate every food from scratch.
Training resulted in more accurate estimation of food intake, use of the HMR system and estimated portion size when presented with food. Additionally, training resulted in significantly more accurate use of the HMR system when measured with PACE.
Why this rating
Randomized controlled trial design (within-subjects), large sample for this type of study (n=44), objective validation against metabolic kitchen data.
Source
Empirical evaluation of the ability to learn a calorie counting system and estimate portion size and food intake
Corby K. Martin et al. · British Journal Of Nutrition · 2007
DOI 10.1017/s0007114507708802
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