Tips for Health

Nutrition: Keeping a food diary

By on April 2, 2012 in Dieting, Health with 0 Comments

Instructions

The information you record in your food diary will help you and your family doctor to design a feeding program to meet your needs. These instructions will help you get the most out of your food diary. Generally, food diaries are designed to use for a week, but studies have shown that keeping track of everything you eat even one day can help you make changes in your diet.

How much:
in this space indicate the particular amount of everything you ate. Estimate the size: 2 “x 1” x 1 “(5.0 x 2.54 x 2.54 cm.) Volume: 1/2 cup, weight: 2 oz (56.7 g) or the number units of that type of food: 12.

What kind:
in this column, list the type of food you ate. Be as specific as possible. Include sauces and carrying flour. Do not forget to note the additional things such as soda (soft drinks), salad dressing, mayonnaise, butter, sour cream, sugar and tomato sauce.

Time:
enter the time of day you ate the food.

Where:
enter in what room or the house were you when you ate. If you ate in a restaurant, a fast food chain or in your car (truck or car) enter that place.

Alone or with someone,
if you ate alone write “was alone”. If you were with friends or family, enter their names.

Activity:
in this column, list any activities you were doing while I was eating, for example working, watching television or aplanchando.

Humor:
How were you feeling while eating, for example if he was sad, happy or depressed.

Helpful hints:

Helpful hints:

  • Do not change your eating habits while taking your daily meals unless your family doctor has given specific instructions to do so.
  • Tell the truth. It has nothing to gain by trying to look good in these forms. Your family doctor can help only if you record what you really eat.
  • Record what you eat all the days that your doctor recommends.
  • Be sure to bring the completed forms back to see your doctor’s next appointment.

Some basic rules to remember:

List all:

it holds its shape all day and write down everything you eat or drink. Candy, a handful of salt type donuts “pretzel”, a can of soda or a small screw-type “Donate” may not seem like a lot of time, but after a week it accumulates calories!

Do it now:
do not depend on what I can remember at the end of the day.Record what you eat as it is eating.

Be specific:
be sure to include the additional things such as gravies thickened with flour, and cheese that adds to your vegetables.Do not generalize. For example, note the chips such as chips and not fries.

Estimate amounts:
If you had a piece of cake, estimate the piece: 2 x 1 x 2 inches (5.0 x 2.54 x 5.0 cm) or weight 3 ounces (85.05 grams). If you had a vegetable, record how much you ate: 1/4 cup. By eating meat remember that a 3-ounce cooked portion is about the size of a deck of cards.

If you have any questions, call your family doctor.

Sample of a food diary

 

Food and drink
How What kind Time Where Alone or with someone Activity Humor
3 chocolate chip cookies 3:25 pm office only working on a report boring
1 cheeseburger 6:15 pm Burger King Claire and Jackie talking happy
1 chips regular portion size
1 vanilla milkshake
1 cup Haagen Dazs ice cream 10:00 pm kitchen only watching television tired

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