Your food record will help you and the Lafene Health Center dietitian design an eating plan to meet your individualized nutrition goals. It is very important to follow these guidelines in order to get the most benefit from your nutrition consult:
Refer to the following instructions and the sample food record to assist you in completing your food records.
Indicate the amount of the particular food or beverage you ate or drank. Estimate the size (2” x 1” x 1”), the volume (1/2 cup), the weight (2 oz) and/or the number of items (12) of that type of food. If you can, measure the portion with measuring utensils. You may also use the National Heart, Lung and Bood Institute's pocket guide to estimating portion sizes.
Write down the type of food you ate. Be as specific as possible. Include sauces, gravies, and any ‘extras’ such as soda, salad dressing, mayonnaise, butter, sour cream, sugar and ketchup. Don’t forget to include the milk you add to your cereal. Designate if an item is ‘reduced fat,’ ‘low fat’ or ‘sugar-free.’
Write the time of day you ate or drank the item. (i.e. 8:30 a.m.) Also, it is helpful if you note the following: B—breakfast, L—lunch, D—dinner, S—snack.
Write what room or part of the house you were in when you ate. If you ate in a restaurant, fast-food chain or your car, write that location down.
If you ate by yourself, write ‘alone.’ If you were with friends or family members, list this.
List any activities you were doing while you were eating (for example, working, watching TV, studying).
How were you feeling while you were eating? (sad, happy, bored, depressed)
|Food or Drink||Specifics|
|How Much||What Kind||Time||Where||Alone or with whom||Activity||Mood|
|3||chocolate chip cookies||3:25 pm||S||The “Derb”||friends||happy|
|1||cheeseburger||6:15 pm||D||Burger King||Claire, Jackie||talking||happy|
|1||regular French fries||Burger King|
|1||vanilla shake||Burger King|
|1 cup||Haagen Dazs ice cream||10:00 pm||S||dorm room||alone||watching TV||bored|
|1 cup||Captain Crunch||1:00 am||S||dorm room||alone||studying||tired|
|½ cup||2% milk||1:00 am||S||dorm room||alone||studying||tired|
Food Record Forms (These forms are in PDF format, which requires Adobe Acrobat to view and print.)