Tracking your diet
As you record each food, make careful note of the amount. •Estimate to the nearest ounce, cup, tablespoon, or other common measure. •Be as specific as possible with methods of preparation(grilled vs fried).•Include any additions or condiments used with the food. You may have to break down mixed dishes to their ingredients. many mixed dishes, including fast foods, are listed in the computer database. 3.In order to get a fairly accurate analysis of your diet, it is important to eat as “normally” as possible during the 3-day period. Other Tips •Record all foods and beverages as soon as possible after consumption. Record brand names of all food products, such as “Quick Quaker Oats. ”Measure and record all those little extras, such as gravies, salad dressings, taco sauces, pickles, jelly, sugar, ketchup, and margarine. Beverages? List the type of milk, such as whole, fat-free, 1%, evaporated, chocolate, or reconstituted dry.? Indicate whether fruit juice is fresh, frozen, or canned.? Indicate type for other beverages, such as fruit drink, fruit-flavored drink, Kool-Aid, and hot chocolate made with water or milk. Fruit and Vegetables? Indicate whether fresh, frozen, dried, or canned.? If whole, record number eaten and size with approximate measurements (such as 1 apple—3 inches in diameter).?Indicate whether processed in water, light syrup, or heavy syrup.? Record preparation method. Cereal? Record cooked cereals in portions of tablespoon or cup (a level measurement after cooking).?Record dry cereal in level portions of tablespoon or cup. Bread? Indicate whether whole wheat, rye, white, and so on.? Sandwiches: list all ingredients (lettuce, mayonnaise, tomato, and so on).Meat, Fish, Poultry, and Cheese ?Give size (length, width, and thickness) ?Describe how meat, poultry, or fish was prepared. Eggs? Record as soft or hard cooked, fried, scrambled, poached, or omelet.? If milk, butter, or drippings are used, specify types and amount. Desserts? List commercial brand or “homemade” or “bakery” under brand.? Purchased candies, cookies, and cakes: specify kind and size.? Measure and record portion size of cakes, pies, and cookies by specifying thickness, diameter, and width or length, depending on the item.