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:

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