3 Day Dietary Record
It is important that this record be both accurate and representative of your normal dietary intake. Thus it is essential that you do not alter your normal eating habits in any way and that you record as precisely as possible every single item that you consume (this includes water, vitamins, condiments, etc.). To do so, you must follow a few simple instructions (listed below). The purpose here is to correctly record and quantify your normal intake, not to judge it. If you change your eating habits in any way, then we cannot accurately analyze your diet. The procedure may seem somewhat cumbersome, but remember, it is only three days.
INSTRUCTIONS
Keep a detailed journal, I would even recommend keeping a pen and paper with you so that you can accurately track all your food. The more detail you can give the better. If you have a food scale use it for the next 3 days. You could also use measuring cups or spoons to track quantities. Also provide detail if you are eating brand name packaged foods. I would also encourage you to pick unique days if possible. For example if you travel for work and your travel food days look very similar, include one of those days, along with a day in the home office, and maybe a weekend day. If your weekdays are all pretty much the same but weekends tend to include more indulgences, include 2 weekdays and 1 weekend day.
INSTRUCTIONS
Keep a detailed journal, I would even recommend keeping a pen and paper with you so that you can accurately track all your food. The more detail you can give the better. If you have a food scale use it for the next 3 days. You could also use measuring cups or spoons to track quantities. Also provide detail if you are eating brand name packaged foods. I would also encourage you to pick unique days if possible. For example if you travel for work and your travel food days look very similar, include one of those days, along with a day in the home office, and maybe a weekend day. If your weekdays are all pretty much the same but weekends tend to include more indulgences, include 2 weekdays and 1 weekend day.
EXAMPLE: DIETARY RECORD DAY 1
Breakfast
1 cup 0% Fage greek yogurt sweetened with 1 tbsp of real maple syrup and I added 1/2 cup of fresh blueberries, and 1/2 cup Nature's Path granola, 2 cups of coffee with half and half in each
Snack
1 large apple, 20 oz of water
Lunch
BLT sandwich on whole grain bread with mayo, 1 cup french fries with 2 tbsp of ketchup, sweetened iced tea - 16 oz
Snack
Homemade chocolate chip cookie, 20 oz of water
Dinner
Spaghetti with beef marinara sauce, 2 cups of Barilla whole wheat noodles, 1 cup of homemade marinara sauce, 3 pieces of Cole's garlic bread, glass of red wine
Snack
Glass of red wine and 1/2 bag of Orville Redenbacher microwave kettle popcorn
Breakfast
1 cup 0% Fage greek yogurt sweetened with 1 tbsp of real maple syrup and I added 1/2 cup of fresh blueberries, and 1/2 cup Nature's Path granola, 2 cups of coffee with half and half in each
Snack
1 large apple, 20 oz of water
Lunch
BLT sandwich on whole grain bread with mayo, 1 cup french fries with 2 tbsp of ketchup, sweetened iced tea - 16 oz
Snack
Homemade chocolate chip cookie, 20 oz of water
Dinner
Spaghetti with beef marinara sauce, 2 cups of Barilla whole wheat noodles, 1 cup of homemade marinara sauce, 3 pieces of Cole's garlic bread, glass of red wine
Snack
Glass of red wine and 1/2 bag of Orville Redenbacher microwave kettle popcorn
