Three- Day Food Diary Instructions
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1 Three- Day Food Diary Instructions Please write down everything you eat and drink for 3 typical days. Try to include at least one weekend day - Saturday or Sunday. We have included one Example page, here s an explanation of the columns: Time: What time did you have the beverage, meal or snack? Food/Drink: What did you have, please be specific. Brand/Preparation: How was the food item prepared? (i.e. Grilled, Fried, Baked, etc. and/or what is the brand name for the product?(i.e. Campbell s, Arnolds, McDonalds) Size/Quantity: Record in teaspoons, tablespoons, cups, ounces or fractions of these. You may use slices or pieces when necessary. If something eaten has a specific measurement on the label, record that amount. For example: Doritos 1.75 snack bag, Diet Coke 12oz can. Use a set of measuring cups and spoons to help estimate amounts. Also, see portion size the examples on the following page. Feeling (Not hungry, Still and notes: After you eat, how to you feel? Are you still hungry, overly full, etc.? You can also use this area to record emotional feelings such as: guilty (because you feel you made a poor choice) or healthy (because you feel you made a healthy choice). Notes about some specific foods: ü Milk: State if whole, skim, fortified, powdered, liquid, evaporated, or chocolate ü Liquids: Record amount of milk and all beverages in cups or ounces. ü Bread: Specify white, rye, whole wheat, raisin, etc. ü Meats: Give the length, width and thickness of the portion, or its weight in ounces after cooking. ü Cereals, rice, and pasta: Record amount of cereals, rice, and pasta in cups or fractions of cup. Do not record in BOWLS. List anything added e.g. fruit, sugar ü Fruits and Vegetables: Specify, fresh, frozen, canned, dried, or freeze dried. ü Condiments: Record any jelly, butter, ketchup, mayonnaise or seasonings added. ü Canned foods: Record what food is packed in oil, water, syrup, etc. Please note: This is a no judgment zone. We want you to be honest with yourself and us about your consumption so we have a baseline to work with.
2 Portion Size Reference Sheet The Basics 1 cup = baseball ½ cup = lightbulb 1 oz or 2 Tbsp = golf ball 1 Tbsp = poker chip 3 oz poultry or meat = deck of cards 3 oz fish = checkbook 1 slice bread = cd case 1 oz lunch meat = DVD 3 oz muffin or biscuit = hockey puck 1 oz cheese = 2 dice The Foods Grains Fruits and Vegetables Meats, Fish and Nuts 1 cup of cereal flakes = baseball 1 pancake = compact disc 1 2 cup of cooked rice = light bulb 1 2 cup cooked pasta = light bulb 1 slice of bread = cd case 1 bagel = 6 oz can of tuna 3 cups popcorn = 3 baseballs 1 medium fruit = baseball 1 2 cup grapes = about 16 grapes 1 cup strawberries = about 12 berries 1 cup of salad greens = baseball 1 cup carrots = about 12 baby carrots 1 cup cooked vegetables = baseball 1 baked potato = computer mouse 3 oz meat & poultry = deck of cards 3 oz grilled/baked fish = checkbook 3 oz tofu = deck of cards 2 tbsp peanut butter = golf ball 2 tbsp hummus = golf ball 1 4 cup almonds = 23 almonds 1 4 cup pistachios = 24 pistachios Dairy and Cheese Fats and Oils Sweets and Treats 1 oz cheese = 2 stacked dice 1 cup yogurt = baseball 1 2 cup frozen yogurt = light bulb 1 2 cup ice cream = light bulb 1 tbsp butter or spread = poker chip 1 tbsp salad dressing = poker chip 1 tbsp mayonnaise = poker chip 1 tbsp oil = poker chip 1 piece chocolate = dental floss pkg 1 brownie = dental floss package 1 slice of cake = deck of cards 1 cookie = about 2 poker chips
3 EXAMPLE: Remember to log everything you eat and drink including all snacks and condiments. and notes 8:10a Coffee Brewed 1 cup Hungry late for French Vanilla Creamer Coffee Mate Fat Free 3 Tbsp work 10:15a Everything Bagel From Deli 1 large Satisfied Vegetable Cream Cheese From Deli 3 Tbsp Coffee Brewed 1 cup Half and Half Regular 3 Tbsp Sugar Regular 3 packets 1:00p Asian Cashew Chicken Salad Wendys Half-size Still Hungry, Healthy Diet Coke Wendys Medium 3:30p Nacho Chips Doritos Grab-size (1.75 oz) Still Hungry, Guilty Diet Coke Vending Machine 16 oz 7:00p Pork Chop Center Cut with bone Shake and Bake 6 oz Full Rice Pilaf Knorr Rice Sides 1/2 cup Salad Dole-American Blend (bag) 2 cups Ranch Dressing Hidden Valley Light 4 Tbsp Cheese-garlic Croutons Rothbury Farms 1/4 cup White Wine Yellow Tail (2) 8 oz glasses 9:00p Chocolate-Chip Fudge Cookies SnackWells 100 calorie 2 packs Satisfied Milk 2% 10 oz
4 Day 1: Remember to log everything you eat and drink including all snacks and condiments.
5 Day 2: Remember to log everything you eat and drink including all snacks and condiments.
6 Day 3: Remember to log everything you eat and drink including all snacks and condiments.
7 EXTRA Page for Day
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