At FOODS.EDU.VN, we understand that How To Determine Calories In Homemade Food is crucial for maintaining a balanced diet and achieving your health goals, providing you with the tools and knowledge to effortlessly estimate nutritional content. We make understanding portion control, nutritional information, and calorie counting a simple part of your journey toward healthy eating, offering practical solutions to help you make informed choices and manage your caloric intake effectively. Our resources also cover calculating macronutrients and understanding recommended daily intakes.
Table of Contents
- Understanding the Basics of Calorie Counting
- Why Calorie Counting Matters for Homemade Food
- Tools and Resources for Calorie Calculation
- Step-by-Step Guide to Calculate Calories in Your Recipes
- Using Online Nutrition Calculators
- Manual Calculation Methods for Accuracy
- Dealing with Complex Recipes and Mixed Dishes
- Common Mistakes to Avoid When Counting Calories
- Tips for Accurate Measurement and Portioning
- Adjusting Recipes for Lower Calorie Counts
- Advanced Techniques for Nutritional Analysis
- How FOODS.EDU.VN Can Help You Further
- Understanding Nutritional Labels and What They Mean
- The Role of Macronutrients in Calorie Counting
- Tracking Your Progress and Adjusting Your Diet
- Calorie Counting for Specific Dietary Needs
- The Importance of Balanced Nutrition Beyond Calories
- Debunking Common Myths About Calorie Counting
- Staying Motivated and Consistent with Calorie Tracking
- Frequently Asked Questions (FAQs)
1. Understanding the Basics of Calorie Counting
Calorie counting involves tracking the number of calories you consume daily to manage your weight, optimize nutrition, or achieve specific health goals. A calorie is a unit of energy that measures how much energy you get from a serving of food. Foods.EDU.VN notes that understanding this basic concept is the first step toward making informed dietary choices. Knowing the caloric content of your meals helps you balance energy intake with energy expenditure, crucial for weight management.
- What is a calorie?: A calorie is a unit of energy. Specifically, it’s the amount of heat needed to raise the temperature of 1 gram of water by 1 degree Celsius.
- How calories affect your body: Consuming more calories than you burn leads to weight gain, while consuming fewer leads to weight loss.
- Basics of energy balance: Energy balance is the relationship between calories consumed and calories expended.
Key Concepts in Calorie Counting
| Concept | Description |
|---|---|
| Calorie | A unit of energy; the amount of heat required to raise the temperature of one gram of water by one degree Celsius. |
| Energy Balance | The state where the number of calories consumed equals the number of calories expended, maintaining weight. |
| Basal Metabolism | The minimum amount of energy your body needs to function at rest, including breathing, circulation, and organ function, as reported by scientific sources. |
2. Why Calorie Counting Matters for Homemade Food
Counting calories in homemade food is essential because you have control over every ingredient. Foods.EDU.VN emphasizes that accurately tracking calories in homemade meals allows for precise dietary management, which is often difficult with pre-packaged or restaurant foods due to hidden ingredients and variations in portion sizes.
- Control over ingredients: You know exactly what goes into your food.
- Accurate portioning: You can control serving sizes to match your caloric needs.
- Healthier choices: You can make informed decisions about ingredient substitutions to lower calorie counts.
Benefits of Calorie Counting in Homemade Meals
| Benefit | Description |
|---|---|
| Dietary Management | Precise control over calorie intake, crucial for weight loss or gain. |
| Ingredient Awareness | Increased knowledge of nutritional content in each ingredient used. |
| Health Optimization | Ability to adjust recipes to meet specific nutritional goals, like reducing fats or increasing protein. |
3. Tools and Resources for Calorie Calculation
Several tools and resources are available to help calculate calories in homemade food. Foods.EDU.VN recommends using a combination of online databases, nutrition calculators, and reliable kitchen tools for the most accurate results. These tools simplify the process and provide detailed nutritional information for various ingredients.
- Online nutrition databases: MyFitnessPal, USDA FoodData Central, Nutritionix.
- Nutrition calculators: Cronometer, Verywell Fit, Lose It.
- Kitchen tools: Food scales, measuring cups, and spoons.
Recommended Tools for Calorie Calculation
| Tool | Description |
|---|---|
| MyFitnessPal | A comprehensive app with a vast database of foods and recipes. It allows users to track meals and physical activity and offers detailed nutritional information. |
| USDA FoodData Central | A government resource providing detailed nutritional data on thousands of foods. |
| Food Scales | Essential for measuring ingredients by weight, which is more accurate than volume. |
4. Step-by-Step Guide to Calculate Calories in Your Recipes
Calculating calories in your recipes can be straightforward if you follow a systematic approach. Foods.EDU.VN provides a detailed, step-by-step guide to ensure accuracy and consistency in your calculations. This method involves listing all ingredients, determining their caloric content, and summing up the total calories in the recipe.
- List all ingredients: Create a comprehensive list of every ingredient used in the recipe, including quantities.
- Determine caloric content: Use online databases or nutrition labels to find the number of calories in each ingredient.
- Calculate total calories: Sum up the calories from all ingredients to get the total calories in the entire recipe.
- Determine serving size: Decide on a standard serving size for your recipe.
- Calculate calories per serving: Divide the total calories by the number of servings to find the calories per serving.
Example Calculation
Let’s calculate the calories in a simple oatmeal recipe:
- 1/2 cup rolled oats (150 calories)
- 1 cup almond milk (40 calories)
- 1 tablespoon honey (64 calories)
- 1/4 cup blueberries (21 calories)
Total Calories = 150 + 40 + 64 + 21 = 275 calories
If the recipe yields one serving, then one serving of oatmeal contains 275 calories.
5. Using Online Nutrition Calculators
Online nutrition calculators are invaluable tools for quickly estimating the calorie content of recipes. Foods.EDU.VN suggests using these calculators as a convenient way to get a detailed breakdown of macronutrients and micronutrients in addition to calories. These tools save time and provide comprehensive nutritional information at your fingertips.
- Advantages of online calculators: Quick, convenient, and provide detailed nutritional information.
- Popular calculators: Cronometer, MyFitnessPal, Verywell Fit.
- Tips for accurate use: Enter precise ingredient amounts and choose the correct food items from the database.
Benefits of Using Online Nutrition Calculators
| Benefit | Description |
|---|---|
| Convenience | Quick and easy way to calculate calories and nutritional information. |
| Detailed Information | Provides a comprehensive breakdown of macronutrients, micronutrients, and other nutritional components. |
| Time-Saving | Eliminates the need for manual calculations, saving time and effort. |
6. Manual Calculation Methods for Accuracy
While online calculators are useful, manual calculation methods can enhance accuracy and understanding of calorie counting. Foods.EDU.VN advises using manual methods to double-check results from online tools and gain a deeper understanding of the nutritional content of your food. This approach involves understanding the caloric content of macronutrients and applying this knowledge to calculate calories in recipes.
- Understanding macronutrients: Carbohydrates, proteins, and fats.
- Caloric content per gram: 4 calories per gram of carbohydrates, 4 calories per gram of protein, and 9 calories per gram of fat.
- Step-by-step manual calculation: Determine the grams of each macronutrient, multiply by the respective caloric values, and sum up the totals.
Manual Calculation Example
Consider a chicken breast (100 grams) with the following macronutrient breakdown:
- Protein: 30 grams
- Fat: 5 grams
- Carbohydrates: 0 grams
Calories from Protein = 30 grams * 4 calories/gram = 120 calories
Calories from Fat = 5 grams * 9 calories/gram = 45 calories
Calories from Carbohydrates = 0 grams * 4 calories/gram = 0 calories
Total Calories = 120 + 45 + 0 = 165 calories
7. Dealing with Complex Recipes and Mixed Dishes
Calculating calories in complex recipes and mixed dishes can be challenging but manageable with a systematic approach. Foods.EDU.VN suggests breaking down the recipe into its individual components and calculating the calories for each before summing them up. This method ensures that even the most intricate recipes can be accurately assessed for caloric content.
- Break down the recipe: Identify all individual components and their ingredients.
- Calculate calories for each component: Use online databases or manual calculations.
- Sum up the totals: Add the calories from each component to get the total calories.
- Consider cooking methods: Account for any changes in calories due to cooking methods, such as added oils or fats.
Tips for Complex Recipes
| Tip | Description |
|---|---|
| Detailed Ingredient List | Maintain a comprehensive list of all ingredients with precise measurements. |
| Separate Calculations | Calculate calories for sauces, dressings, and garnishes separately. |
| Account for Cooking | Consider how cooking methods like frying or roasting might add extra calories due to oil absorption. |
8. Common Mistakes to Avoid When Counting Calories
Several common mistakes can lead to inaccurate calorie counts. Foods.EDU.VN warns against these pitfalls, emphasizing the importance of precision and attention to detail. Avoiding these errors ensures that your calorie tracking is reliable and effective.
- Estimating instead of measuring: Always use measuring tools for accuracy.
- Forgetting about added fats and oils: These can significantly increase calorie counts.
- Ignoring condiments and sauces: These small additions can add up quickly.
- Not accounting for changes during cooking: Some foods lose or gain water during cooking, affecting calorie density.
Common Calorie Counting Mistakes
| Mistake | Consequence |
|---|---|
| Estimating Measurements | Leads to inaccurate calorie counts, undermining the effectiveness of calorie tracking. |
| Overlooking Added Fats/Oils | Substantially increases the calorie content of the dish without being accounted for. |
| Ignoring Condiments/Sauces | Adds hidden calories, sugars, and fats that can disrupt dietary goals. |
| Neglecting Cooking Changes | Can result in miscalculations if the food’s weight or volume changes due to water loss or absorption. |
9. Tips for Accurate Measurement and Portioning
Accurate measurement and portioning are essential for effective calorie counting. Foods.EDU.VN offers practical tips to ensure precision in your measurements, leading to more reliable calorie estimates. Using the right tools and techniques can make a significant difference in the accuracy of your dietary tracking.
- Use measuring cups and spoons: Standardize your measurements.
- Weigh ingredients with a food scale: Weight is more accurate than volume.
- Read nutrition labels carefully: Pay attention to serving sizes and calories per serving.
- Pre-portion your meals: Divide food into individual servings to avoid overeating.
Best Practices for Measurement and Portioning
| Practice | Description |
|---|---|
| Standard Measuring Tools | Utilize standard measuring cups, spoons, and food scales for consistent and precise ingredient measurements. |
| Weight Over Volume | Prefer measuring ingredients by weight rather than volume to minimize discrepancies. |
| Label Awareness | Always read nutrition labels carefully to understand serving sizes and calorie counts. |
| Pre-Portioning | Divide meals into individual portions ahead of time to control calorie intake and prevent overeating. |
10. Adjusting Recipes for Lower Calorie Counts
Adjusting recipes to lower calorie counts is a smart way to enjoy your favorite dishes while managing your weight. Foods.EDU.VN provides strategies for making healthier substitutions and modifications without sacrificing taste. These adjustments allow you to create meals that align with your dietary goals.
- Substitute high-calorie ingredients: Replace ingredients like butter with applesauce or oil with non-fat cooking spray.
- Reduce portion sizes: Eat smaller servings to cut down on overall calorie intake.
- Use low-fat alternatives: Choose low-fat dairy products, lean proteins, and whole grains.
- Increase fiber content: Add vegetables, fruits, and whole grains to increase satiety without adding many calories.
Smart Recipe Adjustments
| Adjustment | Example | Benefit |
|---|---|---|
| High-Calorie Substitutions | Replace butter with unsweetened applesauce in baking. | Reduces fat and calories while maintaining moisture. |
| Portion Reduction | Serve smaller portions of calorie-dense dishes. | Directly lowers the overall calorie intake. |
| Low-Fat Alternatives | Use skim milk instead of whole milk, or choose lean ground turkey over regular ground beef. | Decreases fat content, leading to fewer calories. |
| Fiber Enrichment | Add spinach to smoothies or include lentils in soups. | Increases satiety, helping to control hunger and reduce overall calorie consumption. |
11. Advanced Techniques for Nutritional Analysis
Advanced techniques for nutritional analysis can provide even more detailed information about your food. Foods.EDU.VN introduces methods like laboratory testing and advanced software analysis for those seeking the most accurate and comprehensive nutritional data. These techniques are particularly useful for specialized diets or professional applications.
- Laboratory testing: Send food samples to a lab for precise nutritional analysis.
- Advanced software: Use specialized software for detailed nutrient breakdown.
- Consult a nutritionist: Seek professional guidance for personalized nutritional assessments.
Advanced Nutritional Analysis Methods
| Method | Description |
|---|---|
| Laboratory Testing | Involves sending food samples to a certified laboratory for precise analysis of macronutrient, micronutrient, and other nutritional components. Ideal for accurate data. |
| Advanced Software | Utilizes specialized software programs like nutrient analysis software to break down the nutritional content of recipes with greater detail, considering a wider range of nutrients and potential interactions. |
| Professional Consultation | Consulting with a registered dietitian or nutritionist provides personalized guidance and thorough assessment, tailored to individual dietary needs and health conditions. |
12. How FOODS.EDU.VN Can Help You Further
FOODS.EDU.VN is your go-to resource for mastering calorie counting in homemade food and beyond. We offer a wealth of articles, tutorials, and tools designed to empower you with the knowledge and skills to make informed dietary choices. Explore our site for detailed recipes, nutritional guides, and expert advice to support your health and wellness journey.
- Detailed recipes: Access a variety of recipes with pre-calculated calorie counts.
- Nutritional guides: Learn about macronutrients, micronutrients, and balanced nutrition.
- Expert advice: Get tips and insights from nutrition professionals.
Resources Available at FOODS.EDU.VN
| Resource | Description |
|---|---|
| Recipe Database | A curated collection of recipes with detailed nutritional information, including calorie counts and macronutrient breakdowns. |
| Nutritional Articles | Comprehensive articles on various aspects of nutrition, covering topics like macronutrients, micronutrients, and dietary planning. |
| Expert Q&A | A forum where users can ask nutrition-related questions and receive answers from qualified professionals, promoting informed dietary decisions. |
13. Understanding Nutritional Labels and What They Mean
Nutritional labels are a key resource for understanding the calorie and nutrient content of packaged foods. FOODS.EDU.VN provides a guide to interpreting these labels effectively, helping you make informed decisions when selecting ingredients for your homemade meals. Knowing how to read and understand nutritional labels is essential for accurate calorie counting.
- Key components of a nutritional label: Serving size, calories, macronutrients (fat, carbohydrates, protein), vitamins, and minerals.
- Understanding serving sizes: Pay attention to the serving size listed on the label and adjust your calculations accordingly.
- Percent Daily Value (%DV): Use the %DV to see how much of a nutrient is in a serving of food and whether it’s high or low in that nutrient.
Key Elements of a Nutrition Label
| Element | Description |
|---|---|
| Serving Size | Indicates the amount of food for which the nutritional information is provided. |
| Calories | Represents the total number of calories in a single serving. |
| Macronutrients | Lists the amount of fat, carbohydrates, and protein in grams per serving, crucial for balancing your diet. |
| % Daily Value (%DV) | Shows the percentage of the Daily Value for each nutrient in a serving of food, based on a 2,000-calorie diet. |
14. The Role of Macronutrients in Calorie Counting
Macronutrients—protein, carbohydrates, and fats—are the building blocks of our diet and provide the calories we need for energy. FOODS.EDU.VN explains how understanding the role of each macronutrient can help you optimize your calorie intake and achieve your health goals. Balancing your macronutrient intake is as important as counting calories.
- Protein: Essential for muscle building and repair, with 4 calories per gram.
- Carbohydrates: The body’s primary source of energy, also with 4 calories per gram.
- Fats: Provide energy and support cell growth, with 9 calories per gram.
Macronutrient Functions and Caloric Values
| Macronutrient | Function | Calories per Gram |
|---|---|---|
| Protein | Supports muscle building and repair, enzyme and hormone production, and immune function. | 4 |
| Carbohydrates | Primary source of energy for the body, fueling brain function and physical activity. | 4 |
| Fats | Provides energy, supports cell growth, protects organs, and helps absorb certain nutrients. | 9 |
15. Tracking Your Progress and Adjusting Your Diet
Tracking your progress is crucial for staying motivated and achieving your dietary goals. FOODS.EDU.VN recommends keeping a food diary or using a tracking app to monitor your calorie intake, macronutrient balance, and overall progress. Regular monitoring allows you to make informed adjustments to your diet as needed.
- Keep a food diary: Record everything you eat and drink, including calorie counts.
- Use a tracking app: Apps like MyFitnessPal and Lose It can simplify tracking.
- Regularly assess your progress: Weigh yourself, measure body fat, and track changes in energy levels.
- Adjust your diet as needed: Make small changes to your calorie intake or macronutrient ratios based on your progress.
Strategies for Effective Progress Tracking
| Strategy | Description |
|---|---|
| Food Diary | Maintain a detailed record of all food and beverages consumed, including portion sizes, calorie counts, and macronutrient information. |
| Tracking Apps | Utilize mobile apps like MyFitnessPal or Lose It to log meals, track physical activity, and monitor progress towards dietary goals. |
| Regular Assessments | Periodically measure weight, body fat percentage, and other relevant health metrics to evaluate progress and identify areas for improvement. |
| Adaptive Adjustments | Adjust calorie intake, macronutrient ratios, or meal timing based on progress, energy levels, and overall well-being to optimize results and sustainability. |
16. Calorie Counting for Specific Dietary Needs
Calorie counting can be tailored to meet specific dietary needs, whether you’re managing a health condition, following a specific diet plan, or trying to achieve a particular fitness goal. FOODS.EDU.VN provides guidance on how to adjust your calorie counting approach to accommodate various dietary requirements. This personalized approach ensures that your calorie counting efforts are aligned with your individual health needs.
- Weight loss: Create a calorie deficit by consuming fewer calories than you burn.
- Weight gain: Consume more calories than you burn to promote muscle growth.
- Diabetes: Manage carbohydrate intake to control blood sugar levels.
- Heart health: Limit saturated and trans fats to reduce the risk of heart disease.
Adapting Calorie Counting to Specific Diets
| Diet Type | Focus |
|---|---|
| Weight Loss | Create a calorie deficit through reduced intake and increased physical activity, while maintaining a balanced macronutrient profile. |
| Weight Gain | Increase calorie intake to support muscle growth, with an emphasis on protein and complex carbohydrates. |
| Diabetes Management | Monitor carbohydrate intake to stabilize blood sugar levels, prioritizing low-glycemic index foods and consistent meal timing. |
| Heart Health | Limit saturated and trans fats, cholesterol, and sodium, while increasing fiber intake from fruits, vegetables, and whole grains to protect heart health. |
17. The Importance of Balanced Nutrition Beyond Calories
While calorie counting is essential, it’s equally important to focus on balanced nutrition. FOODS.EDU.VN emphasizes that a healthy diet includes a variety of nutrient-rich foods that provide essential vitamins, minerals, and antioxidants. A balanced approach ensures that you’re not only meeting your calorie goals but also nourishing your body with the nutrients it needs to thrive.
- Focus on whole foods: Choose fruits, vegetables, whole grains, and lean proteins.
- Limit processed foods: Avoid foods high in sugar, salt, and unhealthy fats.
- Prioritize nutrient-dense foods: Select foods that provide a high amount of nutrients per calorie.
- Stay hydrated: Drink plenty of water throughout the day.
Key Elements of Balanced Nutrition
| Element | Importance |
|---|---|
| Whole Foods | Provides essential vitamins, minerals, fiber, and antioxidants, supporting overall health and well-being. |
| Limited Processing | Reduces intake of added sugars, unhealthy fats, and artificial additives, promoting a healthier diet. |
| Nutrient Density | Maximizes nutrient intake per calorie, ensuring the body receives the necessary vitamins and minerals without excess calories. |
| Hydration | Supports various bodily functions, including digestion, nutrient absorption, and waste removal, contributing to overall health and energy levels. |
18. Debunking Common Myths About Calorie Counting
Many myths surround calorie counting, leading to confusion and misinformation. FOODS.EDU.VN sets the record straight by debunking common misconceptions and providing accurate information about calorie counting. Understanding the truth about these myths can help you approach calorie counting with confidence and clarity.
- Myth: All calories are created equal.
- Fact: The source of calories matters. Calories from whole foods are more nutritious than those from processed foods.
- Myth: Calorie counting is too restrictive.
- Fact: Calorie counting can be flexible and sustainable when done correctly.
- Myth: You need to count calories forever.
- Fact: Calorie counting can be a temporary tool for learning about portion sizes and nutritional content.
- Myth: Calorie counting is only for weight loss.
- Fact: Calorie counting can be used for weight gain, maintenance, and managing specific health conditions.
Common Misconceptions About Calorie Counting
| Myth | Fact |
|---|---|
| All Calories Are Equal | The source of calories matters. Calories from whole, unprocessed foods are more beneficial due to their nutrient content compared to those from processed foods. |
| Calorie Counting Is Too Restrictive | Calorie counting can be flexible and sustainable when approached with moderation and a focus on overall dietary balance rather than strict deprivation. |
| Calorie Counting Is Forever | Calorie counting is often a temporary tool used to educate individuals about portion sizes and nutritional values, enabling them to make informed choices without constant tracking. |
| Only for Weight Loss | Calorie counting is useful for various health goals, including weight maintenance, weight gain, and management of medical conditions by ensuring appropriate energy intake and balance. |
19. Staying Motivated and Consistent with Calorie Tracking
Staying motivated and consistent with calorie tracking can be challenging, but it’s essential for long-term success. FOODS.EDU.VN offers strategies for maintaining motivation, setting realistic goals, and building sustainable habits. With the right mindset and tools, you can make calorie tracking a manageable and rewarding part of your lifestyle.
- Set realistic goals: Start with small, achievable goals.
- Find an accountability partner: Track calories with a friend or family member for support.
- Reward yourself: Celebrate milestones with non-food rewards.
- Be patient and persistent: Don’t get discouraged by occasional setbacks.
Strategies for Sustained Calorie Tracking
| Strategy | Description |
|---|---|
| Realistic Goal Setting | Begin with small, achievable goals to build momentum and confidence, gradually increasing the challenge as you progress. |
| Accountability Partner | Engage a friend, family member, or online community to share your calorie tracking journey, providing mutual support and encouragement to stay on track. |
| Non-Food Rewards | Celebrate milestones and achievements with non-food-related rewards to avoid associating food with emotional comfort or celebration, promoting healthier habits. |
| Patience and Persistence | Recognize that setbacks are a normal part of the process and maintain a patient and persistent attitude, focusing on long-term progress rather than occasional slips. |
20. Frequently Asked Questions (FAQs)
Q1: How accurate are online calorie calculators?
Online calorie calculators can be quite accurate, but it’s important to enter precise ingredient amounts and choose the correct food items from the database to ensure the best results.
Q2: Can I accurately count calories when eating out?
It can be challenging, but many restaurants provide nutritional information for their menu items. Use this information as a guide, and when in doubt, estimate based on similar homemade dishes.
Q3: Is it necessary to weigh all my food?
Weighing food provides the most accurate measurements, but using standard measuring cups and spoons can also be effective for most people.
Q4: How do I calculate calories in a recipe that includes alcohol?
Alcohol contains calories (about 7 calories per gram), so be sure to include the caloric content of any alcoholic beverages used in your recipes.
Q5: What if I can’t find an exact match for an ingredient in an online database?
Choose the closest match possible or break down the ingredient into its basic components (e.g., a mixed vegetable blend can be broken down into individual vegetables).
Q6: How often should I adjust my calorie goals?
Adjust your calorie goals based on your progress, activity level, and any changes in your health or fitness goals.
Q7: Is it okay to estimate calorie counts sometimes?
While precise measurements are ideal, estimating calorie counts can be acceptable in situations where accuracy is not critical, such as when eating out or when exact nutritional information is unavailable.
Q8: What’s the best way to track my calorie intake?
The best way to track your calorie intake is to use a method that you find sustainable and enjoyable, whether it’s a food diary, a tracking app, or a combination of both.
Q9: How do I account for changes in food weight during cooking?
Some foods lose or gain water during cooking, affecting their calorie density. If possible, weigh the food after cooking to get the most accurate measurement.
Q10: Can I rely solely on calorie counting for weight management?
While calorie counting is a valuable tool, it’s important to focus on balanced nutrition, regular exercise, and overall healthy lifestyle habits for effective weight management.
By understanding how to determine calories in homemade food, you are empowered to make healthier choices and achieve your dietary goals. FOODS.EDU.VN is dedicated to providing you with the resources and knowledge you need to succeed.
Ready to take control of your diet and explore the world of homemade nutrition? Visit FOODS.EDU.VN today and discover a wealth of recipes, guides, and expert advice to help you on your journey to a healthier you. For more information, contact us at 1946 Campus Dr, Hyde Park, NY 12538, United States, or call us at +1 845-452-9600. You can also reach out via WhatsApp at +1 845-452-9600. Let foods.edu.vn be your partner in achieving your nutritional goals!
