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Welcome to SuperTracker. Navigate the site by using the Tab key and make selections using the Enter key. To open the dropdown menus, use left or right arrow to open, and Tab key to navigate in the submenus. To close a submenu without making a selection, use the Escape key. Use alt-down arrow to open dropdown lists, and the up and down arrows to navigate. Use the space bar to select a radio button, and to select or unselect a checkbox. Use ctrl-W or ctrl-F4 to close popup windows.
Search Tips
Food Search
Problem
Hint
Examples
No Foods Found Search “All Foods” Try a more general term Try a similar food Avoid use of the words: “and” & “plus” Check your spelling
  • Instead of “Meals & Entrees (Mixed Dishes)” search within “All Foods”
  • Instead of “edamame” try “soybean”
  • Instead of “acorn squash” try “winter squash”
  • Instead of “chicken and rice” try “chicken rice”
Several foods found but not the one I'm looking for Search within a specific food category Try a more specific term. Try a variation of the word. Enter Food components separately
  • Instead of “All Foods” search within “Pasta and Rice”
  • Instead of “soup” try “vegetable soup”
  • Instead of “pepper” try “peppers”
  • Instead of “chicken Caesar salad” – add a “Caesar salad” add a “grilled chicken breast”
I want to add a specific combination of foods Use the “My Combo” feature under “Track Food & Physical Activity” to build the food from its components and save it to find it quickly in the future
  • Go to “My Combo” , enter each ingredient, name the combo (e.g. “Favorite Smoothie” ), and save. You can add your combo to meals from “My Favorite Foods List”
Physical Activity Search
Problem
Hint
Examples
No activities found Search “All Activites” Try a more general term Try a similar activity Check your spelling
  • Instead of “Sports” search within “All Activities”
  • Instead of “Zumba®” try “aerobics”
  • Instead of “treadmill” try “running” or “walking”
Several activities found but not the one I'm looking for Search within a specific category Try a more specific term
  • Instead of “All Activities” search within “Walking & Running”
  • Instead of “dancing” try “ballet dancing” or “ballroom dancing”
Unexpected results Try a variation of the word Try the active form of the word
  • Instead of “biking” try “bicycling”
  • Instead of “jump rope” try “jumping rope”
Tips for Entering Recipes
Problem
Hint
Examples
Do I add raw or cooked meat, poultry and seafood? When your recipe calls for raw meat, poultry, and seafood, add the raw food in the amount specified in the recipe. SuperTracker converts the raw food to its cooked form for all raw meat, poultry, and seafood in the database. If your recipe calls for cooked meats, add the cooked version.
  • If your recipe calls for:
    1 pound raw ground beef (90% lean, 10% fat)

    Add in SuperTracker:
    1 pound "Beef, raw, ground, 90% lean"
  • If your recipe calls for:
    2 pounds bone-in chicken thighs (with skin)

    Add in SuperTracker:
    2 pounds "Chicken, raw, thigh, with skin"
Do I add dry or cooked grains like pasta and rice? When your recipe calls for dry (uncooked) pasta, rice or other grains, add the dry food in the amount specified in the recipe. SuperTracker converts the uncooked food to its cooked form for all dry pastas and grains included in the database. If your recipe calls for cooked pasta, rice or other grains, add the cooked version.
  • If your recipe calls for:
    1 cup uncooked white rice

    Add in SuperTracker:
    1 cup "Rice, white, regular, dry"
Do I select portion amounts "as purchased" or "as prepared" for raw fruits and vegetables? Raw fruit and vegetables amounts can be entered in amounts "as purchased." When your recipe calls for uncooked vegetables or fruit ingredients, add the raw food in the amount specified in the recipe. SuperTracker automatically provides amounts and nutrient values for the "edible" portions of raw fruits and vegetables assuming cores, seeds, pits, and stems have been removed.
  • If your recipe calls for:
    1 pound of apples (to be cored and sliced)

    Add in SuperTracker:
    1 pound "Apple, raw"
What if the portion size options in SuperTracker aren’t large enough for my recipe? The portion options for some ingredients may not be large enough to add the full amount in one entry. In these cases, add the ingredients multiple times to accommodate the total amount.
  • If your recipe calls for:
    3 cups of flour

    Add in SuperTracker:
    2 cups and 1 cup "Flour, white, all-purpose" as separate entries
What if I can’t find a specific flavoring extract such as lemon, almond or mint? Flavoring extracts offer a variety of flavors to recipes but are similar in nutrient content. If you do not find the specific extract for your recipe, use "vanilla extract" as a substitute.
  • If your recipe calls for:
    1 tsp. almond extract

    Add in SuperTracker:
    1 tsp. "Vanilla extract"
What if I can’t find a "drained" ground beef selection? If your recipe calls for cooked and drained ground beef, choose the next lower fat (leaner) version available in SuperTracker.
  • If your recipe calls for:
    Ground beef, 85% lean, cooked and drained

    Add in SuperTracker:
    "Ground beef, 90% lean, cooked"
What if I can’t find the exact type of meat or seafood in my recipe? When you can’t find the exact meat in your recipe, choose a nutritionally similar alternative.
  • If your recipe calls for:
    Crayfish or Crawfish

    Add in SuperTracker:
    "Shrimp, raw"
  • If your recipe calls for:
    Ground elk meat

    Add in SuperTracker:
    Venison, (deer), raw, ground
What if I can’t find canned beans that are drained and rinsed? You may choose to drain and rinse canned beans for recipes. Draining and rinsing canned beans can help to lower the sodium of the beans by approximately 40%. Use the My Foods "customize" feature to edit the sodium values for your drained and rinsed beans. See the My Foods Site Tour Videofor a step-by-step demonstration.
  • If the sodium in your beans is: 450 mg

    Estimate a 40% (180 mg) decrease in sodium when drained and rinsed and subtract from the original sodium value (450 – 180 = 270 mg)

    Use My Foods to customize the sodium for your beans to be 270 mg
How should I enter marinades and brines when creating a recipe? Marinades and brines add flavor and/or tenderize meats. They also often add sodium from salt, soy sauce, or other ingredients. To estimate the amount of these ingredients to add to your recipes when using marinades or brines, use the ranges provided (see example column) as a rule of thumb. For more information, see the My Recipe section of the SuperTracker User Guide.
  • Estimate amounts of marinade and brining ingredients using the ranges below (Note: The lower amount is for shorter marinating times and the higher amount is for longer times such as overnight).

    Per pound of meat or poultry
    Saltdash – ½ teaspoon
    Soy sauce – 3 teaspoon
    Worcestershire½ – 3 Tablespoon
    Italian dressing½ – 3 Tablespoon
  • If your recipe calls for:
    2 pounds of chicken brined overnight

    Add in SuperTracker:
    ½ teaspoon salt to your recipe