Keep your Dietary
Journal with you and record everything consumed (food, beverages and water) for
3 consecutive days, including at least 1 weekend day. In order to obtain the most personal
information from your weekly projects, record days that most closely reflect
your normal eating habits and routine.
Include how foods are prepared (baked, fried, steamed) and brand names
when if applicable. Don’t forget to list
all fats used in cooking and spreads, sauces and condiments added. Record your use of natural or artificial
sweeteners, as well.
Journal should include the time of day the food was eaten, the meal or snack it
was a part of, all component parts of the food eaten (i.e. a hamburger has a
meat patty, bun, condiments.)
The amount should
be recorded in measureable terms
such as cups, ounces, teaspoons, tablespoons, etc. If you are not certain of measures, use these
visuals as a guide
3 ounces (i.e.
meat/fish) looks about the size of a deck of cards or an I-phone
1 ounce (i.e.
cheese) looks about the size of 4 dice
1 ounce liquid
(i.e. gravy, beverage) is the size of a standard shot glass and also = 2 Tbsp
1 cup (8oz
liquid) looks about the size of a baseball, fisted hand or yogurt container
½ cup (4oz
liquid) looks about the size of a half of a baseball or individual applesauce
looks about the size of a half of a walnut shell
1 teaspoon looks
like a diner style ‘pat’ of butter
Try to avoid vague descriptions of amounts
such as bowl full, scoop, glass, bite, portion, etc. As well as avoid
small/medium/large which are only OK for standardized items (I.e. fast food,