The default MFP settings allow you to see you many Calories, grams of Carbohydrates, Protein and Fat in your daily diet.

It is advantageous to also track Saturated Fat intake and Fiber intake.

Go to Food< Settings<Change Nutrients Tracked. In the controls on the left choose Saturated Fat and Fiber, then click "Save Changes" on the bottom.

Track this for a few days and look at how you did.

The saturated fat goal for a 1200 calorie diet is less than 10 grams and 12 grams for a 1500 calorie diet. “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”. (American Heart Association).

How did you do with your fiber intake? Everyone should be getting 35 grams of fiber daily. Why? A high fiber intake indicates you are eating a lot of whole grains, nuts, legumes, fruits and vegetables. According to a recent 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.