Health & Medical

Food Log- Week 1 of Tracking

Task 1

This week, please log the meal (B [breakfast], L [lunch], D [dinner], S [snack]), food/drink, serving size, # of servings, carbohydrates, sugar, fiber, and calories (kcals).

You can fill in protein and fat; however, it is not a requirement for this week.

DAY 1

MEAL	FOOD/DRINK	SERVING SIZE	# OF SERVINGS	KCALS	CARB	SUGAR	FIBER	FAT	PROTEIN
TOTAL

DAY 2

MEAL	FOOD/DRINK	SERVING SIZE	# OF SERVINGS	KCALS	CARB	SUGAR	FIBER	FAT	PROTEIN
TOTAL

DAY 3

MEAL	FOOD/DRINK	SERVING SIZE	# OF SERVINGS	KCALS	CARB	SUGAR	FIBER	FAT	PROTEIN
TOTAL

Task 2- Analysis

Please answer the following questions in complete sentences:

1. In regard to calories-
   1. What was your average calorie count?
      1. Answer
   2. Did your calorie count surprise you? Why or why not?
   3. What contributed the most to your calories?
2. In regard to carbohydrates (general)-
   1. What was your average carbohydrate intake during the 3 days? Is your carbohydrate intake within the daily range (recall that the average minimum is 130 g/day)? Were you surprised by your averages?
   2. What did you eat the most of: fast-releasing (simple) carbohydrates, starches, or fiber?
   3. Reflect on the carbohydrates consumed this week. Did some keep you more satiated (than others? Which ones?
3. In regard to fiber-
   1. What was your average fiber intake during the 3 days?
   2. Are you getting the recommended amount of daily fiber (38 g /day for men; 25 g/day for women)? If yes, what are some foods that you eat that provide the most fiber. If not, what are foods that you can incorporate to help increase your fiber needs?
4. In regard to added sugars-
   1. Were you surprised by your added sugar values?
   2. Which foods contributed the most to these values?
5. Looking forward-
   1. What are two foods that you can incorporate and/or swap in order to a) reduce calories; b) increase fiber; or c) reduce added sugar? Be creative!
      1. Example- “I eat a lot of ice cream. One food swap that I can do is eating a half cup of fruit instead of a bowl of ice cream as an after-dinner treat in order to cut back on added sugar”.