Table of Contents

TOP THINGS TO KNOW ABOUT THE PORTFOLIODIET.APP

Websites: 

There are two important websites you need to be aware of:

  1. The App Website: https://portfoliodiet.app/
  • This is the main website which you can log into on your smartphone or computer.  
  • This is where you enter the portfolio foods you eat to calculate your Portfolio points, track your progress, and complete quiz “questions of the week” for stars!

2. The Resource Website: https://recipes.portfoliodiet.app/ 

  • This webpage is where you can find all our resources to learn about the Portfolio Diet, find recipes, watch videos, and get tips and tricks for following the Portfolio Diet!
  • This webpage can be accessed through the main App Website in the “Learn” tab:

Create an Account:

  1. Start on the Portfolio Diet App login page https://portfoliodiet.app/ and click “Create Account”.
  2. Enter your email address and a password, read and accept the terms and conditions, and then click “Next”.
  3. You will need to wait until your account is approved by the study staff prior to accessing the app. Approval may take up to 72 hours.
  4. Once you get approval, you will receive an email that your account has been activated. You can then return to the login page where you can log in with your email address and password.

If you would like to learn tricks for creating easy access to the App Website, click here.

Using the App:

Goals: 

The goals of the Portfolio Diet App are:

  1. For you to track how many Portfolio Diet foods you are eating in a day.  
  2. To provide you with educational resources to help you learn about the Portfolio Diet and include more Portfolio foods into your diet.
  3. To support your relationship with your doctor with printable graphs showing your progress on both your changes to your diet and in measurements of your health.

Expectations: 

Short term (your first 3 months) – After a meal or at the end of the day, log into the Portfolio Diet App Website to add the Portfolio foods you have eaten. The App will calculate your Portfolio Diet Score and you can track how you are doing and find tips and tricks to help you include more Portfolio Diet foods into your diet to maximize lowering your cholesterol.

Long-term (3 months+) – After your first 3-months on the Portfolio Diet App, you are likely eating many of the Portfolio Diet foods and it has become your new normal way of life! You may no longer need to enter the Portfolio foods you eat into the App every day – of course, if you find entering the foods helpful, you can continue! The Portfolio Diet App will continue to send you text and email messages with new recipes, tips, videos and other useful resources to support and inspire you to continue your Portfolio Diet lifestyle to keep your cholesterol lower and your risk of heart attacks and strokes lower. If you find you stray away from the Portfolio Diet way of eating, you can always come back to the App to enter the Portfolio Diet foods you eat to help get you back on track!  

Reminder: You may not be eating 100% Portfolio foods at every meal – and that’s okay! If you follow just 50% of the Portfolio Diet, you can see important lowering of your cholesterol! Try increasing your intake of Portfolio foods at least once per meal. The more you add, the greater benefit you will see in your health!

Entering Portfolio Foods in the App:

  1. Select one of the food group icons from the Dashboard page (e.g., “Plant Protein”)
  2. Dropdown options will appear for you to pick the item and the portion size you have eaten. Each food item is shown as 1 portion size, in grams or cups.
    • Pick the number of portions that is most similar to your intake (e.g. 1 portion)
    • Select the type of food you ate (e.g., Tofu (extra firm) ½ cup)
    • Once you are happy with the item and portion size, (e.g., 1 portion, Tofu (extra firm) ½ cup; OR if you ate 1 cup of tofu, you would select: 2 portions, Tofu (extra firm) ½ cup) click Add.
  3. Click the “Back” tab to return to the DASHBOARD. The number of points you earned from the item you just added will appear in the bar next to the food group icon. After returning to DASHBOARD, you can add another item from another food group.
  4. To delete an item, select the food group icon the item belongs to and then click the “Remove” button beside the appropriate item.
  5. Remember, you only need to add Portfolio foods! 

Once you become more familiar with the App and the points you get per serving of food, you can use the alternate method described below.

Entering Foods (Alternate Method):

  1. On the DASHBOARD page, “Click” (computer) or “Tap” (smartphone) the bar beside the correct food group icon to directly add a serving of food which gives a point.  This method does not require the input of the specific portion size or type of food.
  2. To delete an item, simply “Click” or “Tap” to the left on the coloured portion of the bar to reduce the points. (e.g., if you accidentally entered 3 points on the bar, simply click the box to the left of 3 points and this will reduce your points to 2). Click the first small box to reduce your points to zero. 

You can use both methods of entering Portfolio foods. 

You’re on your way to a healthier lifestyle! Try logging your Portfolio foods every day for one week to get started! 

HOW TO OPEN AND ACCESS THE APP

  • This app can be used on all smartphones, laptops, computers, tablets and iPads.
  • To open the app, open your internet browser and enter the URL or copy and paste this link https://portfoliodiet.app/   
  • This will open the PortfolioDiet.app login page.
  • Enter your account email and password to log in. If you do not have an account, follow the steps on ‘User Account Creation (App Website)

ACCESSIBILITY

  • You need to have an internet connection or mobile data to use the app. 
  • You need to have an active email address to create an account and use the app.
  • The app is free to use with an internet connection. Please be aware of data usage and expenses if accessing the app via roaming mobile data.
  • The app can be used with all internet web browsers (google chrome, safari) and can be used on any smartphone, Windows and macOS devices.

USER ACCOUNT CREATION (APP WEBSITE)

  1. To create a user account, start on the app login page and click Create Account.
  2. Enter your email address and password, read and accept the terms and conditions, and then click Next.  
  3. You will need to wait until your account is approved by the study staff prior to accessing the app. Approval may take up to 72 hours.
  4. Once you get approval, you will receive an email. You can then return to the login page where you can log in with your email address and password.

HOW TO ADD THE APP SHORTCUT ONTO YOUR DEVICE (OPTIONAL)

  • Computer and laptop devices
  1. Enter https://portfoliodiet.app/  into your chosen internet browser.
  2. Click on the icon to the left of your URL web address, drag the address and drop it in your device desktop.

You are now able to click on the desktop shortcut icon that takes you directly to the app login page. 

HOW TO CREATE A BOOKMARK (OPTIONAL)

  • Create a bookmark (Safari) 

You can save the app login homepage as a bookmark within your internet browser. This saves the webpage URL/link allowing you to access the app quickly.

  1. Follow the steps on ‘Open and Access the App
  2. Once the app is open, click on the bookmark symbol, normally at the end of the URL address on the right of your screen (the icon will look like a square with an arrow facing up). 
  3. From the options, click Add Bookmark
  4. You will be asked to enter a bookmark title, enter a suitable title (for example Portfolio Diet app).
  5. Click add and the app link is saved!

Create a Bookmark (Google Chrome)

You can save the app login homepage as a bookmark within your internet browser. This saves the webpage URL/link allowing you to access the app quickly.

  • Follow the steps on ‘Open and Access the App‘.
  • Once the app is open, click on the bookmark symbol, normally at the end of the URL address on the right of your screen (the icon will look like 3 dots).
  • From the options, click Bookmarks and then Bookmark This Tab
  • You will be asked to enter a bookmark title, enter a suitable title (for example: Portfolio Diet app).
  • Click done and the app link is saved!

iPhone

  1. Open your browser and access the Portfolio Diet app using the https://portfoliodiet.app/  
  2. Select the arrow in a square image, normally along the bottom of the screen. Location varies depending on smart phone used. 
  3. Once selected, choose Add to Home Screen.
  4. Your device will then tell you the next steps on getting the app symbol onto your home screen. See below for screenshots.

Android

  1. Open your browser and access the Portfolio Diet app using the https://portfoliodiet.app/
  2. Select the three Option dots, normally to the top right of your screen or along the bottom of the screen. Location varies depending on smartphone used.
  3. Once selected, choose Add to Home Screen.
  4. Your device will then tell you the next steps on getting the app symbol on your home screen (see below for screenshot).

ACCESSING APP RESOURCES

  1. Start on the app DASHBOARD and click on the Learn tab. This takes you to a list of Portfolio Diet resources (such as videos, tip sheets, infographics, and recipes).
  2. To view some food group specific resources, go to the category icon and click on the Learn tab (see below for screenshots).
  3. This takes you to the category-specific resources, such as tip sheets and recipes.
  4. There are specific resources for all five categories (nuts, plant protein, viscous fibre, plant sterols, and oils).

ACCESS THE APP WEBSITE

  1. Follow the steps on ‘Open and Access the App‘.
  2. This PortfolioDiet.app website will allow you to use the app (such as enter foods, track your progress, participate in question of the week, etc.). 

ACCESS THE RESOURCE WEBSITE

  1. To access the resource website, open your internet browser and enter the URL or copy and paste this link https://recipes.portfoliodiet.app
  2. This will open the Portfolio Diet Recipes website.
  3. This website will help you learn about the Portfolio Diet, find recipes, learn about the different Portfolio Diet foods, and get tips and tricks for following the Portfolio Diet.  
  4. You must create a new user account to save recipes, comment on forums and much more! 
  5. To create an account, follow the steps on ‘User Account Creation (Resource Website)‘.

Note: The Portfolio Diet Recipes website is separate from the PortfolioDiet.app, so an account you make on the PortfolioDiet.app will not automatically work on the website. If you wish to save recipes or post on the discussion board, you will need to make a separate account for the Portfolio Diet Recipe website.  

USER ACCOUNT CREATION (RESOURCE WEBSITE)

  1. To create a user account, start on the resource website login page, scroll down, click on Portfolio Diet Recipes Account and click Create an Account.
  2. Enter your email address, read and accept the terms and conditions and click Register Now.
  3. You will receive an email from WordPress in order to set a password. 

* Check your junk or spam inbox if you do not receive a confirmation email.

  1. Click the link in the email, enter a password for your account and click Save Password.
  2. Once completed, you can return to the login page (image 1) where you can login with your email address and password.       

PERSONALIZE THE APP FOR YOUR DAILY CALORIE TARGET

  1. Follow the steps on ‘Open and Access the App‘.
  2. To personalize diet target, click on the Account tab.
  3. From the options, click Settings.
  1. Once selected, you will see a section with body measurements and calorie intake.  
  2. This page will allow you to enter your body measurements, such as age, sex, weight, height, etc.
  3. Based on your body measurements, you can use the Auto-Calculate Target tab to find an estimated calorie requirement per day. 

Note: The body measurement information you enter into the settings will not be saved. Only the new calorie target will be saved.

Note: The body measurement information you enter into the settings will not be saved. Only the new calorie target will be saved.

ACCESS PORTFOLIO DIET RECIPES

  1. Follow the steps on ‘Access the Resource Website
  2. Once open, click the Recipes Search tab.
  3. This page will provide you with many different recipes that you can add filters to. For example, if you are finding it challenging to add plant protein into your diet, select the box beside Plant Protein under the Recipe Keys to find recipes that have at least 1 serving of Plant Protein (equal to 1 Plant Protein point). 
  4. Click on the recipe of your choice and follow the instructions to prepare the meal.

INSTRUCTIONS ON USING THE PORTFOLIO DIET RECIPES

Portion sizes can be difficult to calculate as you need to try and estimate the amount used. 

Please do not worry if you over or underestimate your portion sizes. Estimate or round the amount up towards the closest available portion size. 

ADD AN ITEM IN THE APP

  1. Start on the app DASHBOARD and click on one of the five food group icons you would like to add an item to.
  2. Dropdown options will appear for you to pick the item and the portion size you have eaten. 
  3. Each food item is shown as 1 portion size, in grams or as a cup measurement. Pick the portion size that is most similar to your intake. Once you are happy with the item and portion size, click Add.
  4. Click the Back tab to return to DASHBOARD. Your item will appear in the food group bar based on the points. After returning to DASHBOARD, you can add another item from another food group.

To delete an item, select the food group icon the item belongs in and then click the Remove button beside the appropriate item.

HOW TO ENTER A MEAL IN THE APP

Remember to only enter foods which are from the 5 pillars/food groups

To enter a meal, you add each food item, one at a time.

  1. Start on the app homepage and click on the food group you would like to add to. 
  2. Please refer to the section on ‘Add an Item In the App‘.
  3. Add each item individually. Once all items are added you can return to the homepage and view your points progress. 
  4. If you need to edit or delete, you need to delete each item individually. There is no edit button. 
  5. If you eat this meal often, you can save time by using the New Favourite Meal tab to save your meal (see ‘Use the New Favourite Meal Option In the App‘)

TIPS ON PORTION SIZE

  • Choosing your food portion size can be difficult. You do not have to weigh out your food. If you over or underestimate your portions, it is unlikely to impact your total points. 
  • The label on food items gives weights in grams of an average portion size. This may help you pick a portion size that is close to what you have eaten. 
  • You enter the portion size when adding an item to your daily intake by selecting the dropdown menu to the left of the food item dropdown menu.
  • Pay attention to the amount noted with the item. 1 portion is equal to 1 Portfolio Diet point. If you increase or decrease the portion sizes, your points obtained will change accordingly.

*Note that food items within the same food group have different weights per point. 

USE THE NEW FAVOURITE MEAL OPTION IN THE APP

The New Favourite Meal button lower down on the homepage and lets you save meals, dishes or individual food items you eat often. This allows you to easily and quickly add the dishes to your daily intake when eaten again.

TIP: You can create a Favourite Meal for breakfast, lunch, dinner, snacks and side dishes. 

See the next page for visuals on creating a favourite meal.

  1. Click on the New Favourite Meal button. 
  2. Type the name of the dish, meal or food item you want to add and click Begin.
  3. You will then be brought to the DASHBOARD where you can click on the food group you would like to add to. Enter your items the same way you enter a meal. *refer to the section ‘Enter a Meal In the App‘.
  4. Once you have added all the food items for your dish, click Done on the bottom of the page. 
  5. Your dish is now saved as a favourite and will appear beside the new favourite meal tab.
  6. To add your favourite dish to your daily intake, click on your favourite dish title beside the New Favourite Meal button and click Apply. You can also edit the dish by clicking Edit or delete the dish by clicking Delete.

VIEW YOUR RESULTS AND PROGRESS

  • You can view your progress on the app homepage. Here, you will find your daily points intake. Your current daily intake is shown in a bar graph format.
  • Scroll down the homepage and you can view the last 30 days of your daily point intake added to the app in a graph format.
  • Please refer to the ‘Navigate the DASHBOARD‘ section for details on where to locate these graphs. 

NAVIGATE YOUR PORTFOLIO DIET GRAPH

  1. Follow the steps on ‘Navigate the DASHBOARD‘.
  2. To view a 30-day graph summary, click on the Account tab.
  3. From the options, click Summary.
  • The graph will show all 5 food groups as per the colour code below. 
  • The Portfolio Diet graph shows your points gained for in the last 30 days. 
  • The app saves all your food items and points added to the app.
  • You can change the month you see on the graph by tapping the arrows at the top of the home page (above the 5 food groups).

NAVIGATE THE LEADERBOARD

  1. Follow the steps on ‘Navigate the DASHBOARD‘.
  2. Once open, scroll down to view the Leaderboard section. 
  3. The page will provide you with an overview of the number of app members and their average score. It will also allow you to compare your scores with other users.
  4. The leaderboard score is based on a 30-day Portfolio Diet Score average.
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