diet analysis

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C h a p t e r 4 Keeping Track 43

Below is a list of specifi c instructions detailing how to record your intake. Following these steps will make analyzing your diet a great deal easier.

1. Record the date and number of hours you slept the night before. 2. Write down what you have eaten as soon as possible after all meals and snacks. Don’t

forget those occasional handfuls of chips, candy, or beverages you may have throughout the day as well.

3. Break down your meal or snack into individual components. For example, a turkey sandwich should be broken down into standardized and measurable amounts: 2 slices of whole wheat bread, 3 ounces of lean turkey deli slices, 1 slice of American cheese, 1 teaspoon of mayonnaise…etc.

4. Document the amount of food you eat using standard measurements:

a. Liquid ounces for drinks (1 cup = 8 ounces = 237 mL). b. Weighed ounces for meat, poultry, and fi sh (1 ounce = 28.3 grams). Three ounces

of meat is about the size of the palm of your hand or a deck of cards. c. Cups for fruits, vegetables, and grains (a tennis ball or the size of your fi st is about

½ cup). d. Tablespoons and teaspoons for condiments, oils. etc. The tip of your thumb is

about a teaspoon (1 Tablespoon = 0.5 fl uid ounces). e. Slices for deli meats, tomatoes, cheese, etc.

5. Note the specifi c brand name of food or restaurant where you ate. 6. Record whether the food was cooked, how it was cooked (for example, stir fried in 2

Tablespoons of olive oil), and if it included condiments (ketchup, salt, cream, sugar, etc.).

7. Make note of your hunger and fullness level at each meal. Were you so hungry from skipping breakfast that you felt hunger pains (about a 1)? Were you neither hungry nor full but felt like you should eat (about a 5)? Or were you so stuffed that you felt like you

We i g h i n g I n : K e e p i n g a F o o d D i a r y M a y D o u b l e a P e r s o n’s We i g h t L o s s ! Researchers from Kaiser Permanent Center for Health Research evaluated the effi cacy of various weight loss interventions in more than 1,700 overweight and obese adults. Participants who kept food journals lost twice as much weight as their non-journaling counterparts.

Reference: Kaiser Permanente (2008, July 8). Keeping A Food Diary Doubles Diet Weight Loss, Study Suggests. ScienceDaily. Retrieved July 2, 2011, from http://www.sciencedaily.com / releases/2008/07/080708080738.htm

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44 C h a p t e r 4 Keeping Track

had two Thanksgiving dinners (a defi nite 10)? (Refer to chapter 2 for more information about identifying hunger and fullness.)

8. Record any moods, thoughts, or feelings that you had during each meal. For example, “I wasn’t hungry but ate anyway because I was stressed” or “I didn’t think about what I ate at all.”

9. Record the type of activity you were doing while you were eating, for example, watching TV, driving, sitting in commons with friends.

10. Include any physical activity that you did for the day. This includes structured (going to the gym) and unstructured (walking to class) activities.

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C h a p t e r 4 Keeping Track 45

C H A P T E R 4 W O R K S H E E T : E X A M P L E

Name: A good example Date: 4/11/1990 Su M Tu W Th F Sa

Professor: Professor Healthyweigh Course: NUTR 101 Section: 1

Hours of sleep last night: 5

Time Food and Drink Quantity Mood Activity Hunger & Fullness

8:30 am Regular Instant Oatmeal

2 packets Tired On computer 4 & 7

" 2% Milk 8 ounces " '' ''

" Banana 1 medium " " "

1:00 pm Subway 6 ” Italian BMT on Italian bread

1 I was anxious for upcoming exam

Studying 2 & 8

" Shredded lettuce ¼ cup " " "

" Tomato slices 3 " " "

" Black olives 3 tbsp " " "

" Mayonnaise 2 tsp " " "

" Mustard 2 tsp " " "

" Harvest Cheddar Sunchips

1.5 oz " " "

" Orange Fanta 12 oz " " "

3:45 pm Tall Starbucks latte 12 oz Stoked to be done with exam

Driving home 5 & 6

" Old-fashioned glazed doughnut

1 whole " " "

6:30 pm Mongolian stir fry bowl

Good Eating with buddies in commons

4 & 7

" Asian noodles 1 cup " " "

" Beef 4 ounces " " "

" Broccoli ½ cup " " "

11:00 pm Planters Energy Mix trail mix

1.5 oz Fair Watching TV 3 & 5

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46 C h a p t e r 4 Keeping Track

Time Form of Exercise Minutes

10:00 am Walk 10

12:30 pm Walk 15

5:00 pm Running (8 min. mile) 35

Water (check a box for each 8 ounces you drank)

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C h a p t e r 4 Keeping Track 47

C H A P T E R 4 W O R K S H E E T : F O O D D I A R Y D AY 1

Name:____________________ Date: _____________ Su M Tu W Th F Sa

Professor: _________________________ Course: __________ Section: __________

Hours of sleep last night: _____________

Time Food and Drink Quantity Mood Activity Hunger & Fullness

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48 C h a p t e r 4 Keeping Track

Time Form of Exercise Minutes

Water (check a box for each 8 ounces you drank)

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C h a p t e r 4 Keeping Track 49

C H A P T E R 4 W O R K S H E E T : F O O D D I A R Y D AY 2

Name:____________________ Date: _____________ Su M Tu W Th F Sa

Professor: _________________________ Course: __________ Section: __________

Hours of sleep last night: _____________

Time Food and Drink Quantity Mood Activity Hunger & Fullness

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50 C h a p t e r 4 Keeping Track

Time Form of Exercise Minutes

Water (check a box for each 8 ounces you drank)

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C h a p t e r 4 Keeping Track 51

C H A P T E R 4 W O R K S H E E T : F O O D D I A R Y D AY 3

Name:____________________ Date: _____________ Su M Tu W Th F Sa

Professor: _________________________ Course: __________ Section: __________

Hours of sleep last night: _____________

Time Food and Drink Quantity Mood Activity Hunger & Fullness

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52 C h a p t e r 4 Keeping Track

Water (check a box for each 8 ounces you drank)

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R e f e r e n c e s

1. Hollis, J., Gullion, C., Stevens, V., Brantley P., Appel, L., et al. (2008, August). “Weight Loss During the Intense Intervention Phase of the Weight-Loss Maintenance Trial.” American Journal of Preventive Medicine, 35 (2), 118–126.

Time Form of Exercise Minutes

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