PART 1: Food Log- 50 points – DUE WEEK 3
Record everything that you eat and drink for 3 days. This includes all foods, candy, juice, diet soda, water, beer, supplements, etc. The most accurate picture of your eating habits is achieved when the three days include two weekdays and one weekend day. Do not consciously alter your normal eating pattern.
To record, use any journaling method you desire to accurately record your diet. (You will officially be typing this up later in a specific format, see below) You may want to keep a pad of paper and pencil with you. This may make it easier to keep track of consumption when out and about. Be specific; Instead of just milk and cereal write down 2 cups Cheerios, banana, 3 quarts skim milk, 2 tablespoons sugar, etc) Estimate portion sizes as best you can (1 cup = size of baseball or the size of your fist, 3 ounces of meat, chicken, pork = a deck of cards or the palm of your hand; 1 teaspoon = 1 pat of butter or margarine) or for best results, consider using actual measurement tools such as measuring cups, spoons and/or food scales. Clearly, more complete and detailed record keeping will provide a more accurate picture of your dietary patterns.
Describe each food as completely as possible including the brand name of commercial products and the ingredients of homemade items. For example, if you ate a Big Mac, record 1 Big Mac, but if you ate homemade stir-fry , break the ingredient list down and record the amount of each ingredient in the portion you consumed. (e.g., 3 oz of chicken, 1 cup of white rice, 2 tbsp of teriyaki sauce, etc.)
In addition to your food/drink consumption, record how you are feeling and what motivated you to eat.
Make note of your physical and mental/emotional states before and immediately after each meal/snack. This information will factor in to your analysis in the essay portion.
Also, label each item on your menu with the note as to why you chose to eat that food or drink that beverage. Reasons could include: Personal preference
(I like it), habit or tradition (Its familiar, I always eat it), social pressure (I was offered it and couldnt refuse), availability (I was hungry and it was nearby), convenience (I was too rushed to prepare anything else), Economy (It was what I could afford), or Healthy value (Its healthiest for me to eat).
Put it into a Menu Format: A typed word document is required See sample
You can do this at the end of each day or at the end of the 3-day trial. Record the date of your food consumption. Write out the days food and beverages in menu form: breakfast, lunch, dinner, snack. Include all the food the beverages, even if that means listing few meals and lots of snacks.
Grading will be based upon the completeness of details of the specific foods listed including serving sizes, format with separation by day, inclusion of 2 weekdays and 1 weekend day, inclusion of motivators to eating and notes. See the example of one day provided for your review.
***Sample Menu***
Monday, 6/30/2019
Breakfast (7:00am):
[Before: hungry, tired, feel like skipping breakfast]
8 fluid ounces water (usual)
1 slice sprouted grain bread toasted (usual bread I grab at the store)
1 tablespoon unsalted almond butter (healthier choice than butter)
1 apple (I have a bunch available to me)
16 fluid ounces green tea (caffeine to help wake me up)
[After: ready to get to work]
Morning Snack (10:15am):
[Before: quick break, hungry today since Ive been on the go]
1 hard-boiled egg (wanted some protein)
teaspoon salt
1 pear (Its what I packed for snack)
12 fluid ounces water
[After: partially satiated, focused]
Lunch (12:30pm):
[Before: energized, happy, hungry]
1 Diet Dr. Pepper (my usual afternoon bump of bubbles)
Salad: (usually throw together a salad of fixings I find in the fridge, toppings vary)
2 cups mixed baby lettuces (looked pretty at the store)
cup sliced black olives
cup grated carrot
cup raw broccoli
1 tablespoon balsamic vinegar (preference for sure)
2 tablespoons extra-virgin olive oil (usual oil I incorporate)
teaspoon salt
6 ounces grilled chicken breast (leftovers from grilling)
Soup: (Made last night and grabbed for leftovers)
1 cup butternut squash
cup chopped onions
teaspoon salt
2 teaspoons extra-virgin olive oil
cup chicken broth
[After: happy, feel like I made good choices and Im ready to go]
Afternoon Snack (2:45pm):
[Before: bored grading papers]
2 ounces dark chocolate (I have a sweet tooth)
1/4 cup almonds (what I usually grab)
1 tangerine
16 fluid ounces water
[After: positive yummy, ready to move on]
Between snack and dinner:
16 fluid ounces water (after run around campus)
Dinner (8:30pm):
[Before: very hungry, tired from a long day]
12 fluid ounces water
Tacos: (Ive been looking forward to this all week)
4 corn tortillas
6 ounces beef (flank steak)grilled and sliced (deliciousness!)
cup tomato salsa
cup cilantro
Rice:
2 teaspoons extra-virgin olive oil
1 cup cooked brown rice
1 teaspoon tomato paste
1 clove garlic
1/8 teaspoon salt
Tortilla Chips, Mission about 2 servings 20 chips
Dessert:
1 cup Tillamook Chocolate Brownie Thunder
[After: really good dinner, enjoyed it!)
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