Nutrition Today with Amy J

Instructions:  Please complete with as much detail as possible.

A PDF version is also available:  Please contact amy@amyjtoday.com for this version

Please write down everything you eat and drink for 3 days. Try to pick 3 days that are typical of the way you eat.  If possible, choose 2 weekdays and 1 weekend day.

Do not try to change your eating habits during the 3 days of record keeping.

Helpful Hints:

Record what you have eaten as soon as possible after meals. This makes it much easier to remember what and how much you eat. Remember the following:

Preparation: How was the food cooked? Was it baked, grilled, fried, steamed, or baked?

Was it fresh, frozen or canned?

Portion size: Indicate how much of each food you eat by using cups, ounces, teaspoons, or tablespoons, or a handful where possible.

For meats, estimate the ounces you eat. (A deck of cards or a computer mouse is about a 3-ounce portion.)

Include the fluids that you drink. List the amounts and the types, and the times that you drink them.

Include the extras or condiments you eat: Do you put cream or sugar in coffee? Is your tea sweetened or unsweetened? Do you use ketchup, mustard, mayonnaise, steak sauce, or salsa on foods?

Be specific: If you eat bread, is it white, wheat, whole wheat, rye, honey wheat or multigrain? If you drink milk, it is whole, 2%, 1%, skim, soy, or rice milk?

Food Diary

Name: _______________________Date:_______________  

Age: __________________ Height: _______

Weight: ______________________

Desirable weight (if different from current weight): ___________________________________

Describe your usual training routine, including type of training and length of time spent training:

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

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Will need to use this page for 2-3 days, so multiple copies may need to be made. ____________________________________________________________________________

Date  Time Food Item  Method of Preparation   Amount Eaten

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Have questions about how to complete this form?

Contact Amy at amy@amyjtoday.com .

What is a food diary?

A food diary gives me, your health,wellness and peformance coach  a peek into your "typical" eating habits

The food diary is also VERY important information for completing a nutrition assessment. 

The nutrition assessment tells me:

1) What your current nutrition needs are with regard to macronutrients (carbs, protein and fat) as well as micronutrents (vitamins, and minerals) as well as fluid needs

2) The food diary will also allow me to create your specific wellness or nutrition plan based on your goals

3) So is is important?  YOU BETCHA!