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Food Diary

Food

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geraintb73
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7 views2 pages

Food Diary

Food

Uploaded by

geraintb73
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Food Diary

DNAS
defence nutrition advisory service

PH25
What is a food diary? Reference intakes (RI)
> Record all food and drinks consumed. Include as much detail as possible. Be
as specific as you can about food items, portion sizes and where it
A food diary is a useful tool was from.
for recording what you eat and
> Below is an example of how to fill out the food diary:
drink over a few days, where this
information could help you Meal Time Food Saturates (g) Notes
make changes to eating and drink (type and amount) (type and amount)

more healthily.
Breakfast 07:15 1 bowl cornflakes 200 ml cup of coffee,
with milk milk, one sugar
1 fried egg
2 rashers bacon
1 spoon baked beans
2 slices white toast
1 packet butter

Analysing your completed food diary


> Ideally, a registered dietitian or nutritionist should review your food diary
to provide a full analysis and recommendations specific to your diet and
fitness goals.

> However, you can use the checklist and tips below to self-assess where you
could make some simple improvements to your diet:

Diet is based on starchy foods 2 – 3 portions of protein a day


(e.g. pasta, rice, potatoes, bread) (e.g. meat, fish, eggs, meat alternatives, lentils)
2 portions of fish a week (one oily) 2 – 3 portions of milk and dairy foods a day
(e.g. salmon, mackerel, sardines) (e.g. milk, low-fat cheese, yoghurt)
5 portions of fruit and vegetables a day Drink at least 8 glasses of fluid each day
Just a small amount of foods and drinks high in fat and/or sugar
(e.g. sweets, fizzy drinks, crisps, biscuits, butter, margarine, cakes)
Alcohol intake within recommendations (i.e. no more than 14 units per week for both men
and women)

Bfast Tips: Choose high-fibre cereals, avoid high-fat meat products (e.g. sausages) and
pastries. Examples: 2 Weetabix with semi-skimmed milk and a glass of orange juice,
2 poached eggs on 1 slice wholemeal toast with reduced fat spread and a glass of
orange juice
Snacks Tips: Choose snacks that are low in fat, sugar and salt. Examples: Fresh or dried
fruit, vegetable sticks with low-fat dip, nuts, seeds, low-fat yoghurt, high-fibre
breakfast cereals with milk, malt loaf, rice crackers, fruit scone with low-fat spread
Lunch / Tips: Choose meals containing lean cuts of meat or fish, avoid starchy foods cooked
Dinner in oil, choose meals with tomato/vegetable based sauces instead of cream/cheese
based sauces, choose 2 portions of vegetables or a salad, avoid choosing high-fat
puddings. Examples: Jacket potato with baked beans and salad, chicken & vegetable
stir fry, spaghetti bolognaise & vegetables, chilli with boiled rice & vegetables, poached
cod with boiled new potatoes & vegetables, quorn lasagne, omelette with salad, low-
fat fruit yoghurt, fresh fruit salad.
Drinks Tips: Choose water or low-calorie drinks to quench your thirst. Try and have at least
two alcohol free days each week. If you do choose to drink, keep within the lower-risk
daily unit guidelines (Note: alcoholic drinks are energy-dense)
Daily Food Diary

Name: _____________ Gender: M / F Date: __________ Age: _______ Height: _______ Body Weight: ________

Body weight goal (circle one): gain / lose / maintain. If gain or lose, how much? ______lb / kg

Do you play sport or have specific fitness goals? ________________________ Weekly exercise schedule: ___________________________

Any nutritional concerns? _________________________________________________

Meal Time Food (type and amount) Drink (type and amount) Notes

Breakfast

Morning

Lunch

Afternoon

Dinner

Evening

Physical Activity

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