Assignment
Project-Step One: Food Diary/ 3 Day Food Record
For this mini project, you will be analyzing your diet. In order to do this, you need to complete a three-day food diary. Accuracy is the key to a good project. If intake is recorded accurately, then your diet analysis will be more accurate.
In order to be as accurate as possible, keep these things in mind:
• It can be any days of the week, but must include one weekend day and two weekdays; they do not need to be consecutive.
• Record serving size and the number of servings. Measure servings using standard measures (cups, tablespoon, oz and lb)
o Potato chips v. 1 small 1 oz bag
• Record the brand when possible.
o Orange juice v. 1 cup. Minute Maid orange juice with calcium
• Record all part of the meal.
o Coffee v. coffee with 1 tablespoon ½ & ½, 1 teaspoon sugar
• Include all snacks.
• You do need to list water.
• When you consume something homemade, be sure to include the ingredients so that you can enter the information more accurately.
o Homemade lasagna: 1 lb pasta, 2 jars (28 oz) pasta sauce, 1 lb ground beef (94% lean), 8 oz frozen spinach, 1 lb ricotta cheese, 1 lb mozzarella, ½ cup parmesan cheese
o Determine the number of servings of the dish and record how many servings you consumed. For instance, this lasagna might make 16 servings and 2 were consumed.
• No one sees this information but the instructor, and you will not be judged or graded based on your dietary choices. Information about your diet will not be shared with anyone in the class unless you chose to do so.
• You do not need to record the nutrition information from food labels, however, if it is an unusual food you might want to save the label to compare to the website.
• Restaurant meals can be challenging and difficult to quantify. Do the best you can to list the ingredients and determine the amount consumed.
• The record can be submitted using an excel spreadsheet or using a word processing program, whatever is easier for you. It might look something like this:
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Meal
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Sunday
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Wednesday
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Friday
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Breakfast
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2 Waffles-whole-wheat,
2 tablespoons honey
1 tablespoon butter
½ cup unsweetened applesauce
8 oz. calcium-fortified orange juice
8 oz coffee, black
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Snack
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none
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Lunch
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Campbell's Healthy Choice lentil soup, 1 cup
4 saltine crackers
1 glass water
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Snack
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1 small apple with skin
1 medium banana
Nature Valley granola bar, peanut butter
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Dinner
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4 oz pan fried salmon
1 medium baked potato with skin
1 cup broccoli with butter and added salt
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Dessert
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½ cup applesauce, unsweetened
2 cups unbuttered air popped popcorn
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• You do not need to record any supplements you are taking, as this analysis is about the food you are consuming and not supplement use.
• PLEASE NOTE: In addition to recording dietary intake, you will also need to record your activities during the day. Please make sure you record all of your physical activity during the day:
For instance: 30 minutes of cross-country skiing-moderate intensity
Walking approx. 2 miles- low intensity
Weight lifting/strength training
30 minutes of light housework
Name:
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Meal
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Day:
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Day:
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Day:
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Breakfast
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Snack
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Lunch
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Snack
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Dinner
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Dessert
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Activity
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