Instructions for Keeping 3-Day Food Intake Records

A.A COMPLETE AND ACCURATE FOOD RECORD IS ESSENTIAL. PLEASE RECORD YOUR 24-HOUR FOOD and DRINK INTAKE FOR 2 TYPICAL WEEKDAYS (Monday to Friday) AND 1 WEEKEND DAY (Saturday or Sunday).

1.On the forms provided, record ALL the food and drink you have consumed.

2.It is easiest to record DIRECTLY after a meal or snack.

3.Include the TIME OF DAY when the food was eaten.

4.DESCRIBE the foods accurately. Give BRAND NAMES if possible.

(E.g., Becel margarine, 1 teaspoon)

5.State whether fruits and vegetables were raw, canned, cooked or frozen.

6a.Record the AMOUNT of food eaten/serving size by using household measures such as cups, teaspoons, tablespoons, etc.

For example: 2% milk, cup (C)

White sugar, 2 Tablespoons (tbsp)

6b.If the AMOUNT of food/serving size is difficult to describe, compare the amount of food eaten to the size or shape of a familiar object.

For example: the size of a tennis ball

As thick as a pencil

6c.TIPS ON ESTIMATING SERVING SIZE

Source:Dairy Bureau of Canada, 1994

A THUMB = 25 g of most cheeses

A THUMB TIP = a teaspoon (tsp)

THREE THUMB TIPS = A tablespoon (tbsp)...about the amount of milk that you would put

in tea or coffee.

A PALM = a serving of meat, fish or poultry. Thats without fingers and thumb!

A FIST = 1 cup. A fist would be 1 1/3 servings of yogurt. A fist size of raw leafy greens

would be a serving of lettuce.

6d.For meat, it is sometimes easier to give the measurements of a piece of cooked meat.

For example: pork chops 3 " x 2 " x " thick

7.Describe sandwiches or other combined food items (which dont require a recipe, e.g. homemade pizza) in detail.

For example: Ham sandwich=Whole white bread2 slices

Schneiders ham1 slice

Kraft mayonnaise light 1 tsp.

Lettuce1 leaf

8.Be sure to record amounts of additional food served with cereals or desserts, etc.

For example: Rice Krispies cup

2% milk1/4 cup

Brown sugar 2 teaspoons

9.For MIXED food items such as casseroles, stews and baked goods e.g., homemade cookies, cakes, pies, and other desserts, please include the RECIPE. Provide the AMOUNT of ingredients in the recipe, the NUMBER of SERVINGS made and the PORTION that you ate.

10.Include HOW foods, such as meats fish, poultry, eggs, and vegetables, were prepared. The methods of preparation would include boiling, roasting, baking, frying, or steaming. When frying, specify the type and amount of fat or oil used.

11. Report the amount of water and any other fluid you drank in the whole day

Report your alcohol intake for the day

Name: Hasan Akbar

3-Day Food Diary

Weekday 1 (day/date): February 16

Meal

B Breakfast

L Lunch

D Dinner

S Snack Time

Place

H Home

R Restaurant

(list name)

O Other Food

(be very specific, include name brands) Preparation

How did you cook it? What did you add to it? Serving size

B 7.30am H Instant regular powdered coffee with steamed low fat milk (1%) 1 cup

Oat bread toasted 2 slices

Becel Butter On oat bread 1 tbsp

S 11am O Lays Stax Potato crisps original 2 oz

L 1.30pm R Fried rice Rice cooked in tomato and soya sauce 1 medium plate

Minute Maid fruit drink mango passion light 1 glass

D 7.00pm H Beef Flank steak boneless lean and raw saute 6oz

Sweet potato Boiled without skin 1 item

spinach In salad 1 cup

Cottage cheese low fat (1%) In salad 2 tbsp

Table salt In salad 0.3g

Black pepper ground In salad 0.5g

Progresso Extra virgin olive oil In salad and steak 3tbsp

Name: Hasan Akbar

3-Day Food Diary

Weekday 2 (day/date): February 17

Meal

B Breakfast

L Lunch

D Dinner

S Snack Time

Place

H Home

R Restaurant

(list name)

O Other Food

(be very specific, include name brands) Preparation

How did you cook it? What did you add to it? Serving size

B 7.30am H Coffee with steamed low fat milk 1cup

Oat bread toasted 2slices

Becel Butter On oat bread 1tbsp

S 10am O Yoplait Yoplus vanilla yogurt 4 oz

L 1.30pm R Burger king hamburger 1 item

D 7.00pm H Rice Boiled with soy sauce and salt cup

eggs Fried and scrambled 1

Green beans In egg cup

onion In egg cup

Extra virgin olive oil In egg 1teaspn

Name: Hasan Akbar

3-Day Food Diary

Weekend 1 (day/date): February 18

Meal

B Breakfast

L Lunch

D Dinner

S Snack Time

Place

H Home

R Restaurant

(list name)

O Other Food

(be very specific, include name brands) Preparation

How did you cook it? What did you add to it? Serving size

B 8.30 H Whole milk room temperature 1glass

pancakes 2 (each the size of a CD)

L 2pm H Spaghetti Boiled with salt 5oz

Dickeys Broccoli Stir Fry until its tender 3oz

garlic In broccoli 1 clove

Progresso Extra virgin olive oil In broccoli 1tbspn

D 8pm O Dominos peperoni pizza Medium size

COCA-COLA coke soda 300ml