Sample Food Diary
- Foods and Beverages Consumed:
- Amount:
- Preparation Method:
- Fat Used:
Example:
Breakfast (7 a.m.)
- Oatmeal
- Amount: ½ cup cooked
- Preparation Method: Microwave
- Fat Used: None
- Skim milk
- Amount: 8 ounces
- Preparation Method: n/a
- Fat Used: None
- Slivered almonds
- Amount: 2 Tbsp
- Preparation Method: n/a
- Fat Used: None
- Apple
- Amount: 1 medium
- Preparation Method: n/a
- Fat Used: None
- Water
- Amount: 8 ounces
- Preparation Method: n/a
- Fat Used: None
Snack (10 a.m.)
- Banana
- Amount: 1 medium
- Preparation Method: n/a
- Fat Used: None
- Water
- Amount: 24 ounces
- Preparation Method: n/a
- Fat Used: None
Lunch (12:30 p.m.)
- Spinach salad w/ veggies
- Amount: 3 cups
- Preparation Method: Tossed
- Fat Used: 1 tsp olive oil
- Tuna canned in water Bean
- Amount: 2 ounces
- Preparation Method: n/a
- Fat Used: None
- Vegetable soup
- Amount: 1 cup
- Preparation Method: n/a
- Fat Used: None
- Whole wheat crackers
- Amount: 5 crackers
- Preparation Method: Baked
- Fat Used: None
- Water
- Amount: 12 ounces
- Preparation Method: n/a
- Fat Used: None
Snack (3 p.m.)
- Nonfat cottage cheese
- Amount: 4 ounces
- Preparation Method: n/a
- Fat Used: None
- Mandarin oranges
- Amount: ½ cup
- Preparation Method: n/a
- Fat Used: None
- Water
- Amount: 16 ounces
- Preparation Method: n/a
- Fat Used: None
Dinner (6:30 p.m.)
- Chicken breast, boneless, skinless
- Amount: 4 ounces
- Preparation Method: Grilled
- Fat Used: Cooking spray
- Broccoli
- Amount: 2 cups
- Preparation Method: Steamed
- Fat Used: None
- Brown rice
- Amount: 1 cup
- Preparation Method: Steamed
- Fat Used: 2 tsp light margarine
- Water
- Amount: 8 ounces
- Fat Used: None
Snack (9 p.m.)
- Lowfat yogurt Mango
- Amount: 8 ounces
- Preparation Method: n/a
- Fat Used: none
- kiwi and strawberry slices
- Amount: 1 cup
- Preparation Method: n/a
- None
* Today’s Good Points:
* What I Can Improve:
